This is one of our original PATHFINDER workouts for Intermediate and Advanced athletes that has recently been updated to be a more complete workout. This simple WOD is tons of reps, so this might be one to dog-ear for a day with more workout time, but it guaranteed to get you Event ready.
Rosters in Endure and above must wear their rucks for this workout.
WHAT EXERCISES DO I NEED TO KNOW:
Airborne Heismans Cross body high knee (example: left elbow to right knee; right elbow to left knee in a running pattern.)
Ruck Good Mornings Wearing your ruck on your FRONT, stand tall, core engaged, hands on hips. Hinge forward from your hips, engaging glutes and hamstrings as your torso gets parallel to the ground before rising. This is not a lower back exercise - don't make it one.
Push-Ups with Side Walk Complete push-up with proper form, and then walk hands and feet to the next spot laterally and push-up again.
10 Rounds (all with rucks on) of:
- 10 x Airborne Heismans
- 10 x Ruck Good Mornings
- 10 x Squats
- 10 x Jumping Lunges
- 10 x Burpees
- 10 x Mountain Climbers
- 10 x Overhead Ruck Push Presses
- 10 x Push-ups with side walk
- 10 x Sit-ups
- 10 x Flutter Kicks (ruck held overhead)
4 mile ruck for time afterward