RUCK+: Building Effort

We really hope you guys love PATHFINDER's RUCK+ feature as much as we do. It's a great way to get your miles down and have your exercise movements mimic event experiences. 

Today we've got a great workout where we're sneakily adding volume every half-mile. Each mile builds on the efforts of the previous mile. This interval workout is best done with 2 rounds for a total of 4 miles.

What exercises should I know?

Thrusters Squat + Overhead Ruck Press

Jack Squats with Floor Tap A jack squat is the bottom of a jumping jack. When you jump your feet out, fluidly move into a squat and tap one hand to the ground. On the next rep, tap your opposite hand. These are best done without a ruck.

*If you have mobility issues getting a hand to the ground, put your ruck on the ground and tap that instead.

THE WORK x 2 ROUNDS (For a total of 4 miles)

Ruck .50 - warm-up pace

  • 10 x Push-ups (ruck optional)

Ruck .50 Mile - regular pace

  • 10 x Push-ups (ruck optional)
  • 15 x Ruck Thrusters

Ruck .50 Mile - fast pace

  • 10 x Push-ups (ruck optional)
  • 15 x Ruck Thrusters
  • 20 x Walking Lunges

Ruck .50 Mile - regular pace

  • 10 x Push-Ups (ruck optional)
  • 15 x Ruck Thrusters
  • 20 x Walking Lunges
  • 25 x Jack Squats with Floor Tap

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