GORUCK Light
Training Guide
By http://ruck.training
Overview
Plan or Guide?
http://ruck.training
This GORUCK Light Training Plan is designed to do two things.
1. It is designed to get you ready for the 5 hours, 8+/- miles, of
rucking you have in store.
Again, know your weakness and tweak the guide to meet your
needs.
ii
Like I said above, this is a guide. If you need to get stronger,
then weekly body weight and ruck PT will help. But, doing a
strength training program will also help. When I'm training for
an event, I do a lot of what is in this plan but also added regular
trips to my CrossFit gym to lift heavy things.
Should I also do strength training?
You can also go to our home page to view daily workout geared
for those training for Heavy, Tough, and Light GORUCK events
for more ideas, inspiration, and workout ideas.
This GORUCK Light training plan is designed to be a guide for
your training. You know your unique training needs better than I
do. This means that you can change, add, or subtract, anything
you want. While it is "a" plan, feel free to use it as a guide and
adjust as your unique needs dictate.
2. It is designed to help prepare your body for the physical
abuse that the cadre will throw at you during your event.
To prepare for your rucking, this plan will typically involve 3-4
rucking days per week. It will typically rotate between short/
heavy rucks, medium/fast rucks, and long/boring rucks.
To prepare for the beatdowns you're going to encounter, we'll
involve a number of "workouts" that incorporate the various PT
exercises you'll encounter.
Assumptions
If you're wanting to train for a GORUCK Light, I'm going to
assume that you're in average physical condition. Like, going
on a 1 or 2-mile ruck and then doing 15 minute PT session
won't kill you. If you don't think you could make it through that,
then be sure to read the "guide" section below. Don't shortchange yourself, but feel free to adjust the workout to ease you
in as needed. Also, if this looks too easy for you, then maybe
you need to up your game and try our GOURCK Tough Training
Guide.
What you need.
I highly recommend you get:
• A 40# sandbag
• A $20 Jerry Can
• A log (If you can't find one, search craigslist for "free wood.")
Rucking Notes.
1. You should always ruck at or above your "event weight." Your
event weight is how much your ruck weighs when it is fill of
all your event gear + weight + water. For me, my GORUCK
Light event weight is 26#. Figure yours out and ruck with
that.
2. If you've never rucked before, ignore #1 and start a little
lighter than event weight. But, over the course of the next few
weeks, increase the weight to your event weight.
3. Use this training time to lock in your gear from head to toe.
Figure out what works from food to underwear. By the 5th
week, commit to what works and don't change it before your
event.
Before you begin.
http://ruck.training
Read our disclaimer (http://ruck.training/disclaimer/). Be smart
in your training. Be safe in your rucking. Send feedback, ideas,
and pictures of you getting your Light patch to
ryan@ruck.training.
iii
Recommended Reading:
Top 10 Training Tips for
GORUCK.
http://ruck.beer/top-10goruck-training-tips/
http://ruck.training
GORUCK Light
Training Week
1
GORUCK Light Training Guide Week 1
Monday - 1 Mile Ruck
Time to get used to rucking. Put on your pack and see how
it feels.
Tuesday - PT
20 8-count Man Makers
20 Sit-ups
20 Thrusters
20 4-count Flutter Kicks
Complete the above TWO times through.
Wednesday - 1.5 Mile Ruck
More rucking fun.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Bear With Me
10-yard Bear Crawl
20 Air Squats
10-yard Bear Crawl
20 push-ups
10-yard Bear Crawl
20 ruck curls
10-yard Bear Crawl
20 4-count flutter kicks
10-yard Bear Crawl
20 4-count mountain climber
10-yard Bear Crawl
Complete the above ONE times through.
http://ruck.training
If you're a newer rucker, this may be really hard. Give it your
best effort.
Saturday - 2-Mile Ruck
Time to start getting those miles.
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
5
Best Pants for GORUCK
http://ruck.beer/best-pantsgoruck/
Best Socks for GORUCK
http://ruck.beer/best-socksgoruck-rucking/
Recommended Reading:
Best Shoes for GORUCK
http://ruck.beer/best-shoesboots-goruck/
http://ruck.training
GORUCK Light
Training Week
2
Friday - PT
GORUCK Light Training Guide Week 2
Monday - 2 Mile Ruck
25 Push-ups
25 Sit-ups
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
http://ruck.training
Nothing fancy. Just strap on your ruck and go.
Saturday - Ruck 3 Miles
Complete the above TWO times through.
2-mile ruck is a great way to start your week.
Tuesday - PT
20 Squats with ruck over head
20 4-count Flutter Kicks
20 Ruck Curls
20 4-count Mountain Climbers
Complete the above TWO times through.
Wednesday - 2.5 Mile Ruck
Use Wednesdays to try and push your pace a little bit. An
easy way to shave off some seconds is to shuffle over any
roads you cross. Cross a lot of roads, shave a lot of time.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
7
Recommended Reading:
A GORUCK Light is wayyyy
easier than GORUCK
Selection. Check out this
interview with Mark Klemm,
who finished GORUCK
Selection in 2016. This
particular interview discusses
how he trained for the event
(hint: It is crazy).
http://ruck.beer/goruckselection-finisher-interviewmark-klemm-35-part-1/
http://ruck.training
GORUCK Light
Training Week
3
Wednesday - WET 2 Mile Ruck
http://ruck.training
Monday - .5 Mile Ruck with a 40# Sandbag
GORUCK Light Training Guide Week 3
The sandbag should be in addition to your ruck.
Nothing fancy. Just strap on your ruck and go.
Saturday - Ruck 3.5 Miles
Pick up sandbag. Throw it forward. Repeat for 1 mile.
Do a Sandbag 1/4 mile (with a 40# sandbag, of course).
Friday - Sandbag 1/4 Mile
Stretch. Foam Roll. Eat. Rest. Recover.
Thursday - Rest Day
Note: Do not do this if the weather is super cold. Use your
common sense and be safe.
Jump in a pool. Jump in a lake. Use your hose and soak
yourself to the bone. Now, go for a 2-mile ruck. I'm serious.
In your event, you WILL get wet. You gotta know how your
body will react to rucking while wet. So, do it.
Tuesday - PT plus 1 Mile Ruck
1. Do 30 "Get up. Get down."
2. Accumulate 2 minutes of a 6" hold (while holder your
ruck overhead)
3. After you finish the above, go for a 1-mile ruck.
For the "Get up. Get down." imagine you are at an event
and the cadre has you on your belly. He then yells, "get up."
About the time you get all the way up he yells, "get back
down." So, you go back to your belly. He then yells, "get
up." You get the picture. It is kind of like a crappy burpee.
The 6" hold is on your back with your legs straight and feet
together. Raise your legs till your heels are 6" off the
ground. Hold it. As stated above, you should be holding your
ruck over head while doing this.
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
9
Recommended Reading:
Here are some more
thoughts on what to wear at a
GORUCK event.
http://ruck.beer/what-to-wearto-a-grouck-event/
http://ruck.training
GORUCK Light
Training Week
4
Take as few breaks as possible.
Monday - .5 Mile Ruck with a Log
Saturday - Ruck 4 Miles
Do 100 4-count Flutter Kicks.
Friday - 100 4-count Flutter Kicks
GORUCK Light Training Guide Week 4
Tuesday - PT
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
More miles. Be sure to bring the smiles.
20 4-count Flutter Kicks
20 8-count Man Makers
20 Monkey F'ers
20 seconds holding ruck overhead
Complete the above TWO times through.
Wednesday - 3 Mile Ruck with a "Buy in"
Before you go on your 3-mile ruck you must complete 20
push-ups and 20 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
http://ruck.training
11
Recommended Reading:
A good look at what and how
one guy packs for a
GORUCK Heavy.
http://ruck.beer/packingvideo-goruck-heavy-toughlight/
http://ruck.training
GORUCK Light
Training Week
5
GORUCK Light Training Guide Week 5
Monday - .5 Mile Ruck with a Jerry Can
Take your Jerry Can for a 2-mile ruck. Of course, put water
in it! Take as few breaks as possible.
Tuesday - Ruck, PT, Ruck
1. Ruck 1 mile
2. 40 push-ups
40 4-count flutter kicks
3. Ruck 1 mile
Wednesday - 4 Mile Ruck with a "Cash out"
Ruck 4 miles. At the end, perform 30 push-ups and 30 situps
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - 100 4-count Mountain Climbers
Do 100 4-count Mountain Climbers.
Saturday - Ruck 5 Miles
Go get 5-miles and be sure to smile.
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
http://ruck.training
13
Recommended Reading:
If you're rucking with a
GORUCK GR1, you may
want to consider this ruck
upgrade. This is one of the
best and cheapest upgrades
around.
http://ruck.beer/goruckkydex-frame-sheet-upgradeinstructions/
http://ruck.training
GORUCK Light
Training Week
6
15
http://ruck.training
Saturday - Ruck 6 Miles and make the last one hard
GORUCK Light Training Guide Week 6
Monday - 1 Mile Ruck with a 40# Sandbag
Ruck 6 miles. The last mile must be completed with the
addition of a sandbag.
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
This is gonna suck a little bit.
Tuesday - Bear Crawl around 1/2 a Soccer Field
And don't go looking for one of those tiny soccer fields. Bear
crawl around 1/2 of a legit, full size, soccer field.
Wednesday - 3 Mile Ruck with a "Buy in"
Before you begin your 3-mile ruck you must complete 40
push-ups and 40 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Super Sucky Sandbag Ruck
On block 1, carry sandbag in your left hand.
On block 2, carry sandbag in your right hand.
On block 3, carry sandbag in your arms like a baby.
On block 4, carry sandbag on your back.
Repeat rotation until your 40 minutes are complete.
In an urban area with "blocks" go for a 25-minute ruck with a
60# sandbag.
•
•
•
•
•
Note: If you don't have an area with "blocks" then do 1
minute for each carry.
Recommended Reading:
Do your homework and read
up on other people's Tough
experiences. Check out the
GORUCK AAR Directory.
http://ruck.beer/goruck-aardirectory/
http://ruck.training
GORUCK Light
Training Week
7
GORUCK Light Training Guide Week 7
Monday - 1 Mile Ruck with a Log
Take a Log for a 1-mile ruck. Take as few breaks as
possible.
Tuesday - PT + 2-mile Ruck
1. 5 Ruck-on Push-ups
10 4-count Flutter Kicks
25 Squats
THREE rounds.
2. Ruck 2 Miles
Wednesday - 4 Mile Ruck with a "Cash out"
Ruck 4 miles. At the end, perform 60 push-ups and 60 situps.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Create Your Own PT
http://ruck.training
Create your own PT plan for today. But, don't make it easy.
Saturday - Ruck 8 Miles.
Saturday miles are the best.
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
17
Recommended Reading:
People that do GORUCK
events can be weird. Make
sure you know the people
who are likely to be on your
team.
http://ruck.beer/who-doesgoruck-events/
http://ruck.training
GORUCK Light
Training Week
8
http://ruck.training
Friday - Get Wet, Do PT, Ruck 1 Mile
GORUCK Light Training Guide Week 8
Monday - 1 Mile Ruck with a Jerry Can.
Use a hose, pool, or whatever to get completely soaked.
Then:
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Ruck 8 miles. The first and last mile must be completed with
the addition of a sandbag.
Saturday - Ruck 8 Miles. Make the 1st & last one hard.
Remember, don't get wet if it is super cold. Be smart. Check
"Week 3 - Tuesday" if you aren't sure what "Get up. Get
down." is.
1. 20 Sit-ups
20 Thrusters
20 4-count Mountain Climbers
20 "Get up. Get down."
Complete TWO rounds.
2. Ruck 1 mile.
Take as few breaks as possible.
Tuesday - Duck With Me
10-yard Duck Walk
20 Air Squats
10-yard Duck Walk
20 push-ups
10-yard Duck Walk
20 ruck curls
10-yard Duck Walk
20 4-count flutter kicks
10-yard Duck Walk
20 4-count mountain climber
10-yard Duck Walk
Complete the above ONE times through.
Wednesday - 4 Mile Ruck with a "Buy in"
Before you begin your 7-mile ruck you must complete 60
push-ups and 60 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
19
GORUCK Tough
Training Guide
By http://ruck.training
Overview
Plan or Guide?
http://ruck.training
This GORUCK Tough Training Plan is designed to do two
things.
Again, know your weakness and tweak the guide to meet your
needs
Like I said above, this is a guide. If you need to get stronger,
then weekly body weight and ruck PT will help. But, doing a
strength training program will also help. When I'm training for
an event, I do a lot of what is in this plan but also added regular
trips to my CrossFit gym to lift heavy things.
Should I also do strength training?
You can also go to our home page to view daily workout geared
for those training for Heavy, Tough, and Light GORUCK events
for more ideas, inspiration, and workout ideas.
This GORUCK Tough training plan is designed to be a guide for
your training. You know your unique training needs better than I
do. This means that you can change, add, or subtract, anything
you want. While it is "a" plan, feel free to use it as a guide and
adjust as your unique needs dictate.
1. It is designed to get you ready for the 12 hours, 16+/- miles,
of rucking you have in store.
2. It is designed to help prepare your body for the physical
abuse that the cadre will throw at you during your event.
To prepare for your rucking, this plan will typically involve 3-4
rucking days per week. It will typically rotate between short/
heavy rucks, medium/fast rucks, and long/boring rucks.
To prepare for the beatdowns you're going to encounter, we'll
involve a number of "workouts" that incorporate the various PT
exercises you'll encounter.
Assumptions
If you're wanting to train for a GORUCK Tough, I'm going to
assume that you're in good physical condition. Like, going on a
6-mile ruck and then doing 30-45 minute PT session won't kill
you. If you don't think you could make it through that, then you
might want to consider our GORUCK Light training guide before
tackling this one.
ii
• A log (If you can't find one, search craigslist for "free wood.")
I highly recommend you get:
What you need.
Before you begin.
This guide does not have a taper period. So, if you're planning
to use this guide to run right up to your event date, week 10
should taper your miles and work in order to rest your body for
the Tough. Ideally, you would plan to use this guide 11-12
weeks before your event. At the completion of the guide, begin
a week or two of tapering to prepare.
Tapering
http://ruck.training
Rucking Notes.
Read our disclaimer (http://ruck.training/disclaimer/). Be smart
in your training. Be safe in your rucking. Send feedback, ideas,
and pictures of you getting your Tough patch to
ryan@ruck.training.
• A $20 Jerry Can
• A 60# sandbag
1. You should always ruck at or above your "event weight." Your
event weight is how much your ruck weighs when it is fill of
all your event gear + weight + water. For me, my "event
weight" is 39#. Figure yours out and ruck with that.
2. Use this training time to lock in your gear from head to toe.
Figure out what works from food to underwear. By the 6th
week, commit to what works and don't change it before your
event.
iii
Recommended Reading:
Top 10 Training Tips for
GORUCK.
http://ruck.beer/top-10goruck-training-tips/
http://ruck.training
GORUCK Tough
Training Week
1
GORUCK Tough Training Guide Week 1
Monday - 1/2 Mile Ruck with 60# Sandbag
It should go without saying that this is with your ruck and
the sandbag. Take as few breaks as possible. Go a little
further if you're feeling good after the half mile.
20 ruck curls
10-yard Bear Crawl
20 4-count flutter kicks
10-yard Bear Crawl
20 4-count mountain climber
10-yard Bear Crawl
Time to start getting those miles.
Tuesday - PT
20 8-count Man Makers
20 Sit-ups
20 Thrusters
20 4-count Flutter Kicks
Sunday - Rest Day
Complete the above TWO times through.
Complete the above TWO times through.
Stretch. Foam Roll. Eat. Rest. Recover.
Saturday - 6-Mile Ruck
Wednesday - 3 Mile Ruck
Use Wednesdays to try and push your pace a little bit.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Bear With Me
10-yard Bear Crawl
20 Air Squats
10-yard Bear Crawl
20 push-ups
10-yard Bear Crawl
http://ruck.training
5
Best Pants for GORUCK
http://ruck.beer/best-pantsgoruck/
Best Socks for GORUCK
http://ruck.beer/best-socksgoruck-rucking/
Recommended Reading:
Best Shoes for GORUCK
http://ruck.beer/best-shoesboots-goruck/
http://ruck.training
GORUCK Tough
Training Week
2
Tuesday - PT
Take your log for a walk (and, yes, you're supposed to wear
your ruck too). Take as few breaks as possible.
Monday - 1/2 Mile Ruck with a Log
Sunday - Rest Day
Complete the above TWO times through.
50 Push-ups
50 Sit-ups
Friday - PT
GORUCK Tough Training Guide Week 2
20 Squats with ruck over head
20 4-count Flutter Kicks
20 Ruck Curls
20 4-count Mountain Climbers
Stretch. Foam Roll. Eat. Rest. Recover.
http://ruck.training
Nothing fancy. Just strap on your ruck and go.
Saturday - Ruck 8 Miles
Complete the above FOUR times through.
Wednesday - 4 Mile Ruck
Use Wednesdays to try and push your pace a little bit. An
easy way to shave off some seconds is to shuffle over any
roads you cross. Cross a lot of roads, shave a lot of time.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
7
Recommended Reading:
A GORUCK Tough is wayyyy
easier than GORUCK
Selection. Check out this
interview with Mark Klemm,
who finished GORUCK
Selection in 2016. This
particular interview discusses
how he trained for the event
(hint: It is crazy).
http://ruck.beer/goruckselection-finisher-interviewmark-klemm-35-part-1/
http://ruck.training
GORUCK Tough
Training Week
3
http://ruck.training
Wednesday - WET 4 Mile Ruck
GORUCK Tough Training Guide Week 3
Monday - 1/2 Mile Ruck with a Jerry Can
Jump in a pool. Jump in a lake. Use your hose and soak
yourself to the bone. Now, go for a 4-mile ruck. I'm serious.
In your event, you WILL get wet. You gotta know how your
body will react to rucking while wet. So, do it.
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Nothing fancy. Just strap on your ruck and go.
Saturday - Ruck 8 Miles
Pick up sandbag. Throw it forward. Repeat for 1 mile.
Do a Sandbag 1/2 mile (with a 60# sandbag, of course).
Friday - Sandbag 1/2 Mile
Stretch. Foam Roll. Eat. Rest. Recover.
Thursday - Rest Day
Note: Do not do this if the weather is super cold. Use your
common sense and be safe.
Jerry can's suck, but they are standard fare at GORUCK
events. Take time to get used to it and try to find a way to
carry it that works for you. Take as few breaks as possible.
Tuesday - PT plus 1 Mile Ruck
1. Do 40 "Get up. Get down."
2. Accumulate 3 minutes of a 6" hold (while holder your
ruck overhead)
3. After you finish the above, go for a 1-mile ruck.
For the "Get up. Get down." imagine you are at an event
and the cadre has you on your belly. He then yells, "get up."
About the time you get all the way up he yells, "get back
down." So, you go back to your belly. He then yells, "get
up." You get the picture. It is kind of like a crappy burpee.
The 6" hold is on your back with your legs straight and feet
together. Raise your legs till your heels are 6" off the
ground. Hold it. As stated above, you should be holding your
ruck over head while doing this.
9
Recommended Reading:
Here are some more
thoughts on what to wear at a
GORUCK event.
http://ruck.beer/what-to-wearto-a-grouck-event/
http://ruck.training
GORUCK Tough
Training Week
4
Take as few breaks as possible.
Monday - 1.5 Mile Ruck with a Sandbag
Saturday - Ruck 9 Miles
Do 200 4-count Flutter Kicks.
Friday - 200 4-count Flutter Kicks
GORUCK Tough Training Guide Week 4
Tuesday - PT
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
More miles. Be sure to bring the smiles.
20 4-count Flutter Kicks
20 8-count Man Makers
20 Monkey F'ers
20 seconds holding ruck overhead
Complete the above THREE times through.
Wednesday - 5 Mile Ruck with a "Buy in"
Before you go on your 6-mile ruck you must complete 40
push-ups and 40 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
http://ruck.training
11
Recommended Reading:
A good look at what and how
one guy packs for a
GORUCK Heavy.
http://ruck.beer/packingvideo-goruck-heavy-toughlight/
http://ruck.training
GORUCK Tough
Training Week
5
Saturday - 12-Mile Timed Ruck + PT Test
http://ruck.training
Monday - 1.5 Mile Ruck with a Log
GORUCK Tough Training Guide Week 5
Take your log for a 1.5-mile ruck.
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Ruck Time: ____________
Push-up Reps: _________
Sit-up Reps: ___________
While you're not training for a Heavy, this is a fun test to see
where you are in relation to the GORUCK Heavy PT
standards. If you were doing a GORUCK Heavy, you would
be expected to complete the ruck in under 3.5 hours and
you would need to complete a minimum of 55 push-ups and
55 situp-ups.
Perform the standard GORUCK Heavy 12-mile timed ruck.
Upon completion, rest 10 minutes and then perform a 2minute max-rep push-up test. Rest 10 minutes. Perform a 2minute max-rep sit-up test.
Tuesday - Ruck, PT, Ruck
1. Ruck 1 mile
2.60 push-ups
60 4-count flutter kicks
3. Ruck 1 mile
Wednesday - 6 Mile Ruck with a "Cash out"
Ruck 7 miles. At the end, perform 40 push-ups and 40 situps
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - 100 4-count Mountain Climbers
Do 100 4-count Mountain Climbers.
13
Recommended Reading:
If you're rucking with a
GORUCK GR1, you may
want to consider this ruck
upgrade. This is one of the
best and cheapest upgrades
around.
http://ruck.beer/goruckkydex-frame-sheet-upgradeinstructions/
http://ruck.training
GORUCK Tough
Training Week
6
15
http://ruck.training
Saturday - Ruck 10 Miles and make the last one hard
GORUCK Tough Training Guide Week 6
Monday - 1.5 Mile Ruck with a Jerry Can
Ruck 10 miles. The last mile must be completed with the
addition of a sandbag.
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Jerry sucks. Smile anyway. Take as few breaks as possible.
Tuesday - Bear Crawl around a Soccer Field
And don't go looking for one of those tiny soccer fields. Bear
crawl around a legit, full size, soccer field.
Wednesday - 6 Mile Ruck with a "Buy in"
Before you begin your 6-mile ruck you must complete 40
push-ups and 40 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Super Sucky Sandbag Ruck
On block 1, carry sandbag in your left hand.
On block 2, carry sandbag in your right hand.
On block 3, carry sandbag in your arms like a baby.
On block 4, carry sandbag on your back.
Repeat rotation until your 40 minutes are complete.
In an urban area with "blocks" go for a 1-minute ruck with a
60# sandbag.
•
•
•
•
•
Note: If you don't have an area with "blocks" then do 1
minute for each carry.
Recommended Reading:
Do your homework and read
up on other people's Tough
experiences. Check out the
GORUCK AAR Directory.
http://ruck.beer/goruck-aardirectory/
http://ruck.training
GORUCK Tough
Training Week
7
GORUCK Tough Training Guide Week 7
Monday - 2 Mile Ruck with a Sandbag
Take a sandbag for a 3-mile ruck. Take as few breaks as
possible. This will suck a bit.
Tuesday - PT + 2-mile Ruck
1. 5 Ruck-on Push-ups
10 4-count Flutter Kicks
25 Squats
FOUR rounds.
2. Ruck 2 Miles
Wednesday - 7 Mile Ruck with a "Cash out"
Ruck 7 miles. At the end, perform 60 push-ups and 60 situps.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - 14 Mile Night Ruck
Ruck 14 miles at night.
http://ruck.training
Notes: You can start in the evening, but the majority of your
ruck should be at night. Wear a headlamp and reflectors.
Would be ideal if you can have a buddy ruck with you. As
always, be smart and be safe.
Saturday - Take a nap.
Good job last night.
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
17
Recommended Reading:
People that do GORUCK
events can be weird. Make
sure you know the people
who are likely to be on your
team.
http://ruck.beer/who-doesgoruck-events/
http://ruck.training
GORUCK Tough
Training Week
8
http://ruck.training
Friday - Get Wet, Do PT, Ruck 1 Mile
GORUCK Tough Training Guide Week 8
Monday - 2 Mile Ruck with a Log.
Use a hose, pool, or whatever to get completely soaked.
Then:
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Ruck 10 miles. The first and last mile must be completed
with the addition of a sandbag.
Saturday - Ruck 12 Miles. Make the 1st & last one hard.
Remember, don't get wet if it is super cold. Be smart. Check
"Week 3 - Tuesday" if you aren't sure what "Get up. Get
down." is.
1. 20 Sit-ups
20 Thrusters
20 4-count Mountain Climbers
20 "Get up. Get down."
Complete TWO rounds.
2. Ruck 1 mile.
Take as few breaks as possible.
Tuesday - Duck With Me
10-yard Duck Walk
20 Air Squats
10-yard Duck Walk
20 push-ups
10-yard Duck Walk
20 ruck curls
10-yard Duck Walk
20 4-count flutter kicks
10-yard Duck Walk
20 4-count mountain climber
10-yard Duck Walk
Complete the above TWO times through.
Wednesday - 7 Mile Ruck with a "Buy in"
Before you begin your 7-mile ruck you must complete 60
push-ups and 60 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
19
Recommended Reading:
Here's my experience with
how to deal with cramps
during a GORUCK event.
http://ruck.beer/dealingmuscle-cramps-goruck/
http://ruck.training
GORUCK Tough
Training Week
9
GORUCK Tough Training Guide Week 9
Monday - 2 Mile Ruck with a Jerry Can.
Take a Jerry Can for a 2-mile ruck. Take as few breaks as
possible. Your Jerry can is full, isn't it?
Tuesday - 1-mile Ruck, PT, 1-mile Ruck
1. Ruck 1 mile.
2. Do 50 "Get up. Get down."
3. Ruck 1 Miles
Wednesday - 8 Mile Ruck with a "Cash out"
Ruck 8 miles. At the end, perform 60 push-ups and 60 situps
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Go for a Jog
No ruck. Just go for a jog. Make it as long or as short as you
want. Just look at tomorrow's ruck before you go.
Saturday - 13-Mile Ruck
Go for a 13-mile ruck. That's all. Smile :)
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
http://ruck.training
21
http://ruck.training
GORUCK Tough
Training Week
10
Monday - 3 Mile Ruck with a Sandbag.
Friday - PT + 1 mile Ruck + 1 mile Heavy
GORUCK Tough Training Guide Week 10
Take as few breaks as possible. This will suck.
Tuesday - Deck of Death
Now, go get that patch!
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Just some more miles.
Saturday - Ruck 14 miles.
1. 20 Thrusters
20 4-count Flutter Kicks
20 8-count Man Makers
20 Sit-ups
2. Ruck 1 Mile
3. Ruck 1 more mile with a 60# sandbag
Heart = Push-up
Spade = Ruck-Over-Head Squat
Club = 4-count Flutter Kick
Diamond = 4-count Mountain Climber
Using a full deck of playing cards you will pull a card. The
value will be the number of reps you'll do. The suit will
determine the movement (see below). Perform the
movement for the number of the reps. Pull another card and
repeat. Do this until you've gone through the entire deck.
Face cards are 10.
•
•
•
•
Wednesday - 8 Mile Ruck with a "Buy in"
Before you begin your 8-mile ruck you must complete 60
push-ups and 60 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
http://ruck.training
23
GORUCK Heavy
Training Guide
By http://ruck.training
Overview
Plan or Guide?
http://ruck.training
This GORUCK Heavy Training Plan is designed to do two
things.
Again, know your weakness and tweak the guide to meet your
needs
Like I said above, this is a guide. If you need to get stronger,
then weekly body weight and ruck PT will help. But, doing a
strength training program will also help. While training for my
first Heavy, I did a lot of what is in this plan but also added
regular trips to my CrossFit gym to lift heavy things.
Should I also do strength training?
You can also go to our home page to view daily workout geared
for those training for Heavy, Tough, and Light GORUCK events
for more ideas, inspiration, and workout ideas.
This GORUCK Heavy training plan is designed to be a guide for
your training. You know your unique training needs better than I
do. This means that you can change, add, or subtract, anything
you want. While it is "a" plan, feel free to use it as a guide and
adjust as your unique needs dictate.
1. It is designed to get you ready for the 24 hours, 40+ miles,
of rucking you have in store.
2. It is designed to help prepare your body for the physical
abuse that the cadre will throw at you during your event.
To prepare for your rucking, this plan will typically involve 3-4
rucking days per week. It will typically rotate between short/
heavy rucks, medium/fast rucks, and long/boring rucks.
To prepare for the beatdowns you're going to encounter, we'll
involve a number of "workouts" that incorporate the various PT
exercises you'll encounter.
Assumptions
If you're wanting to train for a GORUCK Heavy, I'm going to
assume that you're in good physical condition. Like, going on a
12-mile ruck and then doing 30-45 minute PT session won't kill
you. If you don't think you could make it through that, then you
might want to consider our GORUCK Tough training guide
before tackling this one.
ii
What you need.
Tapering
http://ruck.training
I highly recommend you get:
• A 60# sandbag
• A $20 Jerry Can
Read our disclaimer (http://ruck.training/disclaimer/). Be smart
in your training. Be safe in your rucking. Send feedback, ideas,
and pictures of you getting your Heavy patch to
ryan@ruck.training.
Before you begin.
This guide does not have a taper period. So, if you're planning
to use this guide to run right up to your event date, weeks 11
and 12 should taper your miles and work in order to rest your
body for the Heavy. Ideally, you would plan to use this guide
13-14 weeks before your event. At the completion of the guide,
begin a week or two of tapering to prepare.
This guide does not have a taper period. So, if you're planning
to use this guide to run right up to your event date, weeks 11
and 12 should taper your miles and work in order to rest your
body for the Heavy. Ideally, you would plan to use this guide
13-14 weeks before your event. At the completion of the guide,
begin a week or two of tapering to prepare.
• A log (If you can't find one, search craigslist for "free wood.")
Rucking Notes.
1. You should always ruck at or above your "event weight."
Your event weight is how much your ruck weighs when it is
fill of all your event gear + weight + water. For me, my "event
weight" is 39#.
2. Each month will have a standard Heavy ruck and PT test.
Your goal is to complete the 12-mile ruck in 3.5 hours and
then complete a minimum of 55 push-ups in 2 minutes and
55 sit-ups in 2 minutes. You will have to do this at the
GORUCK Heavy, so get ready.
3. Use this training time to lock in your gear from head to toe.
figure out what works from food to underwear. By the 9th
week, commit to what works and don't change it before your
event.
iii
Recommended Reading:
Top 10 Training Tips for
GORUCK.
http://ruck.beer/top-10goruck-training-tips/
http://ruck.training
GORUCK Heavy
Training Week
1
GORUCK Heavy Training Guide Week 1
Monday - 1 Mile Ruck with 60# Sandbag
It should go without saying that this is with your ruck and
the sandbag. Take as few breaks as possible.
Tuesday - PT
20 8-count Man Makers
20 Sit-ups
20 Thrusters
20 4-count Flutter Kicks
Complete the above FOUR times through.
Wednesday - 5 Mile Ruck
Use Wednesdays to try and push your pace a little bit.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Bear With Me
10-yard Bear Crawl
20 Air Squats
10-yard Bear Crawl
20 push-ups
10-yard Bear Crawl
20 ruck curls
10-yard Bear Crawl
20 4-count flutter kicks
10-yard Bear Crawl
20 4-count mountain climber
10-yard Bear Crawl
Complete the above THREE times through.
Saturday - 12-Mile Timed Ruck + PT Test
http://ruck.training
This will help set your baseline for the training program.
Perform the standard GORUCK Heavy 12-mile timed ruck.
Upon completion, rest 10 minutes and then perform a 2minute max-rep push-up test. Rest 10 minutes. Perform a 2minute max-rep situp test.
Record your results and remember that you need to be
under 3.5 hours on the ruck and 55 reps on the push-ups
and sit-ups. If you missed the mark on any of these, use
that as fuel for your training and work on your weakness.
Ruck Time: ____________
Push-up Reps: _________
Sit-up Reps: ___________
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
5
Best Pants for GORUCK
http://ruck.beer/best-pantsgoruck/
Best Socks for GORUCK
http://ruck.beer/best-socksgoruck-rucking/
Recommended Reading:
Best Shoes for GORUCK
http://ruck.beer/best-shoesboots-goruck/
http://ruck.training
GORUCK Heavy
Training Week
2
Tuesday - PT
Take your log for a walk (and, yes, you're supposed to wear
your ruck too). Take as few breaks as possible.
Monday - 1 Mile Ruck with a Log
Sunday - Rest Day
Complete the above FOUR times through.
50 Push-ups
50 Sit-ups
Friday - PT
GORUCK Heavy Training Guide Week 2
20 Squats with ruck over head
20 4-count Flutter Kicks
20 Ruck Curls
20 4-count Mountain Climbers
Stretch. Foam Roll. Eat. Rest. Recover.
http://ruck.training
Nothing fancy. Just strap on your ruck and go.
Saturday - Ruck 8 Miles
Complete the above SIX times through.
Wednesday - 5 Mile Ruck
Use Wednesdays to try and push your pace a little bit. An
easy way to shave off some seconds is to shuffle over any
roads you cross. Cross a lot of roads, shave a lot of time.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
7
Recommended Reading:
A GORUCK Heavy is wayyyy
easier than GORUCK
Selection. Check out this
interview with Mark Klemm,
who finished GORUCK
Selection in 2016. This
particular interview discusses
how he trained for the event
(hint: It is crazy).
http://ruck.beer/goruckselection-finisher-interviewmark-klemm-35-part-1/
http://ruck.training
GORUCK Heavy
Training Week
3
http://ruck.training
Wednesday - WET 6 Mile Ruck
GORUCK Heavy Training Guide Week 3
Monday - 1 Mile Ruck with a Jerry Can
Jump in a pool. Jump in a lake. Use your hose and soak
yourself to the bone. Now, go for a 6-mile ruck. I'm serious.
In your event, you WILL get wet. YOu gotta know how your
body will react to rucking while wet. So, do it.
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Nothing fancy. Just strap on your ruck and go.
Saturday - Ruck 8 Miles
Pick up sandbag. Throw it forward. Repeat for 1 mile.
Do the Sandbag mile (with a 60# sandbag, of course).
Friday - Sandbag Mile
Stretch. Foam Roll. Eat. Rest. Recover.
Thursday - Rest Day
Note: Do not do this if the weather is super cold. Use your
common sense and be safe.
Jerry can's suck, but they are standard fare at GORUCK
events. Take time to get used to it and try to find a way to
carry it that works for you. Take as few breaks as possible.
Tuesday - PT plus 1 Mile Ruck
1. Do 50 "Get up. Get down."
2. Accumulate 5 minutes of a 6" hold (while holder your
ruck overhead)
3. After you finish the above, go for a 1-mile ruck.
For the "Get up. Get down." imagine you are at an event
and the cadre has you on your belly. He then yells, "get up."
About the time you get all the way up he yells, "get back
down." So, you go back to your belly. He then yells, "get
up." You get the picture. It is kind of like a crappy burpee.
The 6" hold is on your back with your legs straight and feet
together. Raise your legs till your heels are 6" off the
ground. Hold it. As stated above, you should be holding your
ruck over head while doing this.
9
Recommended Reading:
Here are some more
thoughts on what to wear at a
GORUCK event.
http://ruck.beer/what-to-wearto-a-grouck-event/
http://ruck.training
GORUCK Heavy
Training Week
4
Take as few breaks as possible.
Monday - 2 Mile Ruck with a Sandbag
Saturday - Ruck 9 Miles
Do 300 4-count Flutter Kicks.
Friday - 300 4-count Flutter Kicks
GORUCK Heavy Training Guide Week 4
Tuesday - PT
Sunday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
More miles. Be sure to bring the smiles.
20 4-count Flutter Kicks
20 8-count Man Makers
20 Monkey F'ers
20 seconds holding ruck overhead
Complete the above FOUR times through.
Wednesday - 6 Mile Ruck with a "Buy in"
Before you go on your 6-mile ruck you must complete 50
push-ups and 50 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
http://ruck.training
11
Recommended Reading:
A good look at what and how
one guy packs for a
GORUCK Heavy.
http://ruck.beer/packingvideo-goruck-heavy-toughlight/
http://ruck.training
GORUCK Heavy
Training Week
5
Saturday - 12-Mile Timed Ruck + PT Test
http://ruck.training
Monday - 2 Mile Ruck with a Log
GORUCK Heavy Training Guide Week 5
Take your log for a 2-mile ruck.
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Ruck Time: ____________
Push-up Reps: _________
Sit-up Reps: ___________
Compare your results with last month's. Remember that you
need to be under 3.5 hours on the ruck and 55 reps on the
push-ups and sit-ups. If you missed the mark on any of
these, use that as fuel for your training and work on your
weakness.
Perform the standard GORUCK Heavy 12-mile timed ruck.
Upon completion, rest 10 minutes and then perform a 2minute max-rep push-up test. Rest 10 minutes. Perform a 2minute max-rep situp test.
Tuesday - Ruck, PT, Ruck
1. Ruck 1 mile
2.100 push-ups
100 4-count flutter kicks
3. Ruck 1 mile
Wednesday - 7 Mile Ruck with a "Cash out"
Ruck 7 miles. At the end, perform 50 push-ups and 50 situps
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - 100 4-count Mountain Climbers
Do 100 4-count Mountain Climbers.
13
Recommended Reading:
If you're rucking with a
GORUCK GR1, you may
want to consider this ruck
upgrade. This is one of the
best and cheapest upgrades
around.
http://ruck.beer/goruckkydex-frame-sheet-upgradeinstructions/
http://ruck.training
GORUCK Heavy
Training Week
6
15
http://ruck.training
Saturday - Ruck 10 Miles and make the last one hard
GORUCK Heavy Training Guide Week 6
Monday - 2 Mile Ruck with a Jerry Can
Ruck 10 miles. The last mile must be completed with the
addition of a sandbag.
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Jerry sucks. Smile anyway. Take as few breaks as possible.
Tuesday - Bear Crawl around a Soccer Field
And don't go looking for one of those tiny soccer fields. Bear
crawl around a legit, full size, soccer field.
Wednesday - 7 Mile Ruck with a "Buy in"
Before you begin your 7-mile ruck you must complete 50
push-ups and 50 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Super Sucky Sandbag Ruck
On block 1, carry sandbag in your left hand.
On block 2, carry sandbag in your right hand.
On block 3, carry sandbag in your arms like a baby.
On block 4, carry sandbag on your back.
Repeat rotation until your hour is complete.
In an urban area with "blocks" go for a 1-hour ruck with a
60# sandbag.
•
•
•
•
•
Note: If you don't have an area with "blocks" then do 1
minute for each carry.
Recommended Reading:
Do your homework and read
up on other people's Heavy
experiences. Check out the
GORUCK AAR Directory.
http://ruck.beer/goruck-aardirectory/
http://ruck.training
GORUCK Heavy
Training Week
7
http://ruck.training
Friday - Get Wet, Do PT, Ruck 1 Mile
GORUCK Heavy Training Guide Week 7
Monday - 3 Mile Ruck with a Sandbag
Use a hose, pool, or whatever to get completely soaked.
Then:
Sunday - Rest Day
Ruck 10 miles. The first mile must be completed with the
addition of a sandbag.
Saturday - Ruck 10 Miles and make the first one hard.
Remember, don't get wet if it is super cold. Be smart. Check
"Week 3 - Tuesday" if you aren't sure what "Get up. Get
down." is.
1. 20 Sit-ups
20 Thrusters
20 4-count Mountain Climbers
20 "Get up. Get down."
Complete THREE rounds.
2. Ruck 1 mile.
Take a sandbag for a 3-mile ruck. Take as few breaks as
possible. This will suck a bit.
Tuesday - PT + 2-mile Ruck
1. 5 Ruck-on Push-ups
10 4-count Flutter Kicks
25 Squats
FIVE rounds.
2. Ruck 2 Miles
Wednesday - 8 Mile Ruck with a "Cash out"
Ruck 8 miles. At the end, perform 75 push-ups and 75 situps.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Stretch. Foam Roll. Eat. Rest. Recover.
17
Recommended Reading:
People that do GORUCK
events can be weird. Make
sure you know the people
who are likely to be on your
team.
http://ruck.beer/who-doesgoruck-events/
http://ruck.training
GORUCK Heavy
Training Week
8
Monday - 3 Mile Ruck with a Log.
Ruck 20 miles at night.
Friday - 20 Mile Night Ruck
http://ruck.training
Take as few breaks as possible.
GORUCK Heavy Training Guide Week 8
Tuesday - Duck With Me
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Good job last night.
Saturday - Take a nap.
Notes: You can start in the evening, but the majority of your
ruck should be at night. Wear a headlamp and reflectors.
Would be ideal if you can have a buddy ruck with you. As
always, be smart and be safe.
10-yard Duck Walk
20 Air Squats
10-yard Duck Walk
20 push-ups
10-yard Duck Walk
20 ruck curls
10-yard Duck Walk
20 4-count flutter kicks
10-yard Duck Walk
20 4-count mountain climber
10-yard Duck Walk
Complete the above THREE times through.
Wednesday - 8 Mile Ruck with a "Buy in"
Before you begin your 8-mile ruck you must complete 75
push-ups and 75 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
19
Recommended Reading:
Here's my experience with
how to deal with cramps
during a GORUCK event.
http://ruck.beer/dealingmuscle-cramps-goruck/
http://ruck.training
GORUCK Heavy
Training Week
9
Saturday - 12-Mile Timed Ruck + PT Test (+ 1 mile ruck)
http://ruck.training
Monday - 3 Mile Ruck with a Jerry Can.
GORUCK Heavy Training Guide Week 9
Take a Jerry Can for a 3-mile ruck. Take as few breaks as
possible. Your Jerry can is full, isn't it?
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Ruck Time: ____________
Push-up Reps: _________
Sit-up Reps: ___________
This is your last test day for the timed ruck and PT Test. Are
you dialed in? Do you know your pace? Got all the reps
you'll need? It is time to have it locked and loaded.
After you're done, go ruck one more mile. Remember, after
your Heavy timed ruck and PT test are over, the Heavy
actually begins.
Perform the standard GORUCK Heavy 12-mile timed ruck.
Upon completion, rest 10 minutes and then perform a 2minute max-rep push-up test. Rest 10 minutes. Perform a 2minute max-rep situp test.
Tuesday - 1-mile Ruck, PT, 1-mile Ruck
1. Ruck 1 mile.
2. Do 100 "Get up. Get down."
3. Ruck 1 Miles
Wednesday - 9 Mile Ruck with a "Cash out"
Ruck 9 miles. At the end, perform 75 push-ups and 75 situps
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Go for a Jog
No ruck. Just go for a jog. Make it as long or as short as you
want. Just look at tomorrow's ruck before you go.
21
http://ruck.training
GORUCK Heavy
Training Week
10
Monday - 4 Mile Ruck with a Sandbag.
Friday - PT + 1 mile Ruck + 1 mile Heavy
GORUCK Heavy Training Guide Week 10
Take as few breaks as possible.
Tuesday - Deck of Death
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Just some more miles.
Saturday - Ruck 14 miles.
1. 20 Thrusters
20 4-count Flutter Kicks
20 8-count Man Makers
20 Sit-ups
2. Ruck 1 Mile
3. Ruck 1 more mile with a 60# sandbag
Heart = Push-up
Spade = Ruck-Over-Head Squat
Club = 4-count Flutter Kick
Diamond = 4-count Mountain Climber
Using a full deck of playing cards you will pull a card. The
value will be the number of reps you'll do. The suit will
determine the movement (see below). Perform the
movement for the number of the reps. Pull another card and
repeat. Do this until you've gone through the entire deck.
Face cards are 10.
•
•
•
•
Wednesday - 9 Mile Ruck with a "Buy in"
Before you begin your 9-mile ruck you must complete 75
push-ups and 75 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
http://ruck.training
23
Recommended Reading:
Once you bag this GORUCK
Heavy, you need to set your
eyes on an HTL. Here's a
good AAR of what the HTL
has in store for you.
http://ruck.beer/goruck-gorevphilly-htl-aar/
http://ruck.training
GORUCK Heavy
Training Week
11
http://ruck.training
Saturday - 12 Mile Ruck
GORUCK Heavy Training Guide Week 10
Monday - 4 Mile Ruck with a Log.
Your pace should be nice and locked in. Knock this out of
the park!
Stretch. Foam Roll. Eat. Rest. Recover.
Sunday - Rest Day
Take as few breaks as possible.
Tuesday - 2-mile Ruck, PT, 2-mile Ruck
1. Ruck 2 Miles
2. 50 Push-ups
50 Sit-ups
THREE Rounds
3. Ruck 2 Miles.
Wednesday - 10 Mile Ruck with a "Cash out"
Ruck 10 miles. At the end, perform 100 push-ups and 100
sit-ups
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - PT
100 4-count Flutter Kicks
100 Push-ups
100 4-count Mountain Climbers
Accumulate 5 minutes of Overhead Ruck Holds in as few
sets as possible.
25
Recommended Reading:
Your heavy will be hard. Just
remember: It could be worse.
http://ruck.beer/goruckselection-finishers-aars/
http://ruck.training
GORUCK Heavy
Training Week
12
Take as few breaks as possible.
Monday - 4 Mile Ruck with a Jerry Can.
Sunday - Rest Day
This is it... one more ruck.
Saturday - Ruck 13 miles
GORUCK Heavy Training Guide Week 10
Tuesday - 10 Minutes of 6" + Push-up Penalties
Stretch. Foam Roll. Eat. Rest. Recover.
Now, go get that patch!
Laying on your back with legs straight, lift your feet 6" off the
ground. While doing this, your ruck should be held over
head. Every time your feet touch the ground, stop your clock
and do 3 push-ups.
Wednesday - 10 Mile Ruck with a "Buy in"
Before you begin your 10-mile ruck you must complete 100
push-ups and 100 sit-ups.
Thursday - Rest Day
Stretch. Foam Roll. Eat. Rest. Recover.
Friday - Chose Your Own Adventure PT Session
Create your own horribly awesome PT. Don't take it easy on
yourself. The Cadre sure won't.
http://ruck.training
27