This workout came together during a conversation Lyell and I were having. I was asking him what kind of exercises he liked most. This is his "best of" workout (and one he's done and led for years).
I'm not sure how many know this, but his love for metal is legendary. He listens to some terrifying stuff. (Truly. LOL) He gave me a list of names for this workout (my favorite was 12-ft Polka Dot Cadaver) but that just didn't have the ring of a workout title, so Fight Amp it was. (He says you should check them out.)
This workout is scaled to fitness levels, so you'll want to run the reps based on your capability:
- Advanced 25 / 20 / 15
- Intermediate 20 / 15 / 10
- Beginner 15 / 10 / 5
- * We have the reps listed in the workout too.
Plan to complete this workout on a track or a location where you can ruck 1 mile loops and then have a spot to complete the exercises.
WHAT EXERCISES DO I NEED TO KNOW?
8-COUNT BODY BUILDER w/ RUCK
Begin by standing straight with arms at sides, feet shoulder width apart.
- Count 1: Drop into a deep squat, hands placed shoulder-width apart on the ground ahead of your feet (like starting a burpee).
- Count 2: kick feet straight back into a high plank (front-leaning rest).
- Counts 3 & 4: do a push-up.
- Counts 5 & 6: do a plank-jack (with a small hop kick your feet apart from each other, then with another small hop bring them together again into high plank position).
- Count 7: hop your legs forward returning to the same low squat position as Count 1.
- Count 8: return to starting position.
- Watch this video for a visual instruction
4-COUNT SHOULDER TO SHOULDER PRESS
Begin by standing straight with feet should-width apart, soft knees, tight abs and glutes, with ruck held overhead and arms straight. This movement should be controlled and done as though your ruck was really, really heavy.
- Count 1: lower the ruck to your left shoulder (right arm passing in front of your face).
- Count 2: press the ruck back overhead arms straight.
- Count 3: lower the ruck to your right shoulder (left arm passing in front of your face).
- Count 4: press the ruck back overhead arms straight.
4-COUNT FLUTTER KICKS
Begin by lying flat on your back, hands palms-down under your butt, legs straight, head and feet lifted 6 in/16 cm off the ground (don't curl your chin to your chest, keep eyes skyward) with toes pointed.
- Count 1: raise right leg to a 45-degree angle from the ground.
- Count 2: lower right leg back to 6 in/16 cm off the ground while at the same time lifting the left leg to a 45-degree angle from the ground.
- Counts 3 & 4: repeat counts 1 and 2.
- Watch this video by PATHFINDER roster Dustin Sherman for a visual!
WORKOUT
1 mile ruck warm-up
- ADV: 25 x reps
- INT: 20 x reps
- BEG: 15 x reps
- 8-Count Body Builders - Ruck
- 4-Count Shoulder to Shoulder Press
- Ruck Squats
- Ruck Push-Up
- 4-Count Flutter Kicks
1 mile ruck quick pace
- ADV: 20 x reps
- INT: 15 x reps
- BEG: 10 x reps
- 8-Count Body Builders - Ruck
- 4-Count Shoulder to Shoulder Press
- Ruck Squats
- Ruck Push-Up
- 4-Count Flutter Kicks
1 mile ruck quick pace
- ADV: 15 x reps
- INT: 10 x reps
- BEG: 5 x reps
- 8-Count Body Builders - Ruck
- 4-Count Shoulder to Shoulder Press
- Ruck Squats
- Ruck Push-Up
- 4-Count Flutter Kicks
1 mile ruck cool-down
