RUCK+ | Run and Drop

This workout is a shuttle run/suicide where you'll set your items up at one fixed point. Over the course of the workout, you'll be moving these implements up and down the field, so make sure the area has enough distance (at least 100m) to really count. I won't specify an exact distance in this workout, though, since PATHFINDER has so many kinds of athletes, but pick something that you dread slightly. Otherwise, is it really worth doing? If you want to challenge yourself even more, do this workout on an incline, like a hill.

In the workout, as an example, there is "Walk or Run with Sandbag." That means you choose your mode of movement (walking or running), down your chosen distance to your fixed end point. On your way back, run or walk "slick" -- aka bodyweight.

The rep count is variable in this workout. Pick the rep count that's right for you.

  • Beginner: 8-10 reps
  • Intermediate: 10-12 reps
  • Advanced: 12-16 reps
  • *As a reminder, "Hard Count" is for exercises where you work, for example, one leg or arm, and then the other leg or arm, alternating.

EQUIPMENT YOU'LL NEED

  • Ruck
  • Sandbag
  • Weights/Kettlebells

WARM UP

WORKOUT x 1-3 Rounds

8-16 reps*  Sandbag Front Squat
WALK or RUN with SANDBAG to END POINT
WALK or RUN back (slick)
8-16 reps* Ruck Push-Up

WALK or RUN with RUCK to END POINT, DROP RUCK
WALK or RUN back (slick)
8-16 reps*

Kettlebell Swings

WALK/RUN with Kettlebell to END POINT, DROP KB
Take a :30-2:00 minute breather
8-16 reps* Sandbag Single Leg Deadlift EACH SIDE
WALK/RUN with Sandbag to START POINT, DROP SB
WALK or RUN back (slick)
8-16 reps* Ruck Rotational Lunge (hold by sides of ruck)

HARD COUNT

WALK OR RUN back with RUCK to START POINT
WALK or RUN back (slick)
8-16 reps* Kettlebell Windmill**
WALK OR RUN back with KB to START POINT
INT/ADV Repeat for 2-3 full rounds
**If you have bad shoulders, windmills can be an intense exercise. An easy way to modify if to hold your KB with the hand going to the ground, rather than up in the hand going up in the air.

 


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