Today's RUCK+ workout is an adventurous, mission-based workout with ruck mileage woven between challenge stations perfect for a group or partner. At each stop, you’ll complete a set of exercises before rucking to the next point. Treat every movement with purpose and efficiency.

The workout is scalable from 2 to 5 miles, depending on your ability or available time.

EQUIPMENT YOU NEED:

• Weighted ruck
• Workout timer app
• OPTIONAL: Sandbag or other coupon load

NOTES

• Ruck to each outpost (~0.5–1.5 mi between stops) and perform the listed exercises at each stop.
• The total mileage for this workout, depending on the route, should be between 2-5 miles.
• Some demonstration videos may use implements other than a ruck. The video has been chosen for form, and the exercise cues and demonstration can be done using a ruck.
• 2-mile version: Do only Outposts 1 & 4 or use a shorter route between all four
• Modify where necessary. 
  • No steps? Substitute elevated lunges or squats. 
  • No overhead? Hold ruck at chest level instead
• Safety first. Move to the side of the trail before beginning any exercise portion.

WARM UP

WORKOUT

Outpost 1: "The Drop Zone"

Complete 3 Rounds:

RUCK 0.5-1 mile to next workout location

Outpost 2: "The Ridge Line"

Complete 2 Rounds:

RUCK 0.5-1.5 mile to next workout location

Outpost 3: "The Dead Zone"

Complete 2 Rounds:

RUCK 0.5-1.5 mile to last workout location

Outpost 4: "The Final Push"

Complete 3 Rounds (As Fast As Possible):

Cool-down Ruck: Optional 0.25–1 mile walk

© PATHFINDER Ruck Training. All rights reserved.
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.