Beginner’s Ruck Workout 9 – PATHFINDER

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As you progress through Pathfinder Training, more and more of your workouts should include actual ruck miles. This is because you will always perform PT and then ruck or have been rucking and will stop to do PT. Train like you fight and gear workouts to simulate events. PT after 9pm? PT at 4am? Ruck with a team weight? or a coupon? YES.

Ruck 4 miles (Get those pre workout ruck miles in!) Moderate pace…shoot for 15-16 min miles then immediately go into:

10 Ruck Burpees
20 Step Bear Crawl (each time left hand lands is “one”)
20 Step Crawl Bear (Reverse Bear Crawl)
Repeat for 3 Rounds

Ruck Overhead for 1 minute
High Plank 1 minute
Repeat 5 rounds

10 Ruck Burpees
20 Step Crab Walk
20 Step Walk Crab (Reverse Crab Walk)
Repeat for 3 Rounds

Ruck Overhead for 1 minute
Bear Hug Ruck (no straps!) 1 minute
Repeat 5 rounds

Blitz Round
Jog in place 10 steps then
10 Push Ups
10 Flutter kicks (Rucks on your back!)
Repeat 3 Rounds

Get up and RUCK for at least 2 miles

Workout Date: Sun, 04/02/2017

Team Leader: UHAUL

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