In RUCK+ workouts, we often use other implements, like sandbags, kettlebells, or other weights. Today, we're doing a Beginner RUCK+, using miles and bodyweight exercises to get that WOD in!

EQUIPMENT YOU NEED:

• Select a location that you can make .25 mile loops in and a safe place to put your workout mat. You will want to have some gloves in your ruck to protect your hands. (We recommend Mechanix M-Pact Covert Tactical gloves.) A local track with 400 meter loops is ideal.
• Your ruck can be whatever weight is right for you and your fitness level. Since this is a Beginner Bodyweight RUCK+, any weight is fine. If you're completing this workout as an Endure or Advanced level athlete, #CTHT and use the ruck weight you've been training with.

PACING & Counts

A warm-up pace is a slow stride to get loosened up. As you ruck, make sure your legs and feet don't reach too far forward, but instead keep your feet under your hips.

A normal pace is a stride where you can comfortably hold a conversation without too much effort.

A quick pace (which PATHFINDER defines as anything under a 13:xx min mile) is one where you are breathing heavy, can only speak a few words at a time, and may be shuffling (walking quickly, almost jog-like) to get an increased heart-rate.

NOTES

• Focus on controlled movement, not speed.
• If needed, adjust the number of reps, time, or rounds to fit your fitness level.
• If needed, rest 1-2 minutes between rounds.
• Always do your warm-up to help prevent injuries.
• Some video demonstrations may depict exercise tools other than a ruck - the same cues and form will still apply unless otherwise noted.
• Keep a water bottle nearby.
• If anything causes pain, skip or substitute.

WARM UP

WORKOUT x 3 ROUNDS

After your 400m warm up lap, complete one full round of this workout. Once your round is complete, go for another 400m ruck loop. This workout is 3 rounds, which means you'll ruck three more 400m loops.

ROUND 1 : 400 METERS - NORMAL PACE

ROUND 2: 400 METERS - QUICK PACE

ROUND 3: 400 METERS - NORMAL PACE

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This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.