INT/ADV | Legs & Arms Day!

Today's Intermediate/Advanced workout today focuses on High Reps of leg + arm work. If you're a beginner and want to try it, 1 - 2 Rounds would be a great taste. High rep workouts offer lots of muscular endurance benefits.

Today's workout is for time. If you're new to "for time," it just means that you work in an unbroken pattern, or as unbroken as you can make it. You'll watch the clock and time your efforts. You choose the weight that feels right for you. With a high-reps workout, you don't want to add more weight than you usually work out with. Whenever you see higher reps, always go for lower weight (45lb rucks would be considered lower weight, so if you use that regularly, stick with that).

What exercises do I need to know?

Front Ruck Squats In squat position, hold your ruck in a bear hug as you squat. Make sure your form is perfect, knees track with your second toe as your bend into your squat, keeping your back straight. Make sure your knees do not tip inward and your toes and heels stay on the ground.

Back Ruck Squats In squat position, feet shoulder width apart, toes turned slightly outwards, rest your ruck on it's side at your shoulders. Squat and rise without lifting your heels.

Overhead Ruck Squat Holding your ruck overhead, keep arms straight and your shoulders stable by "tucking" your arms into your shoulder "pockets." Bend into a squat, staying upright, and do not tip forward.

Sumo Squats Feet should be wider than shoulder width, feet turned outwards. Wear your ruck. Squat down into a low, wide squat, and then reverse.

THE WORK x 3 - 5 Rounds

  • 25 x Front Ruck Squats
  • 25 x Back Ruck Squats
  • 25 x Overhead Ruck Squats
  • 25 x Ruck Sumo Squats
  • 25 x Ruck Shoulder Presses
  • 25 x Ruck Push-Ups
  • 25 x Ruck Swings
  • 25 x Burpees

I'm also making a yoga video recommendation as part of today's workout. It's a :30min yin class - which means it's slow, quiet stretching with long holds. This class specifically works on tight legs and shoulders, which you may need after today's workout. Even though yoga doesn't "count" in PATHFINDER, we are huge proponents for general body health. Yoga offsets a lot of the stiffness we face when we ruck long distances / workout frequently. If you've never done yoga before, this is an excellent class to start with. It might feel differently than other stretching you've done, but we really encourage you to try it. Quiet your mind, settle in and move past any resistance to trying something new.

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