This workout is designed to be completed in under 40 minutes. We begin with a 12-minute AMRAP - As Many Rounds As Possible - before continuing into a 1-mile ruck and then concluding with an 8-minute AMRAP.
WHAT DO I NEED?
- Ruck with weight
- Sandbag (Optional)
WHAT EXERCISES DO I NEED TO KNOW?
BEAST MAKERS These are man-makers, but PATHFINDER is equal opportunity for maximum athletic discomfort, so it's a beast instead. To do a man-maker: Sandbag (or ruck) on the ground. Burpee down, push-up, jump up bringing the sandbag with you, clean the bag, squat and bring the sandbag overhead.
Don't dawdle on the ruck. Make your miles count. You're warmed up, so push the pace and see what you can accomplish -- move your OWN standard further. Forget "the" standard and improve upon what already exists.
12 min AMRAP
- 20 x Ruck Push Press
- 15 x Thrusters
- 10 x Ruck Swings
- 5 x Burpees
RUCK 1 mile
8 min AMRAP
- 20 x Sandbag Deadlifts (or use your ruck)
- 15 x Push-Ups
- 10 x Beast Makers
- 5 x Jump Squats (no ruck, or hold your ruck in hands)