Go Ruck Something

GORUCK Heavy Training:

Find an object around the house and take it for a 3-mile ruck. Remember that you’re training for a Heavy, so take something with some decent weight to it.

GORUCK Tough Training:

Find an object around the house and take it for a 2-mile ruck. The bigger and odder, the better.

GORUCK Light Training:

Find an object around the house and take it for a 2-mile ruck.

Training Notes:

“Pick that up and carry it” is not uncommon to hear at a GORUCK event. At one event the cadre found a cornhole board that we had to carry for the entire event. So, get used to carrying weird things.

Rucking Off Road

GORUCK Heavy Training:

Find a trail and ruck 10 miles with your event weight or greater.

GORUCK Tough Training:

Find a trail and ruck 8 miles with your event weight or greater.

GORUCK Light Training:

Find a trail and ruck 6 miles with your event weight or greater.

Training Notes:

Get off the pavement and find a trail. Take a deep breath and enjoy the ruck!

A Lot of Push-ups

GORUCK HeavyTough, and Light Training:

Minute 1 – 1 Push-up
Minute 2 – 2 Push-ups
Minute 3 – 3 push-ups
Continue pattern until you can’t complete the allotted reps within the minute.

Training Notes:

Yes, you are going to do push-ups all day long. If you’re training for a GORUCK, you’re already a weirdo. Be proud of it and do your push-ups no matter where you are.

PT is Fun

GORUCK Heavy Training:

50 4-Count Mountain Climbers
50 4-Count Flutter Kicks
50 Push-ups
50 Sit-ups

40 Minutes – As many rounds as possible.

GORUCK Tough Training:

50 4-Count Mountain Climbers
50 4-Count Flutter Kicks
50 Push-ups
50 Sit-ups

30 Minutes – As many rounds as possible.

GORUCK Light Training:

50 4-Count Mountain Climbers
50 4-Count Flutter Kicks
50 Push-ups
50 Sit-ups

20 Minutes – As many rounds as possible.

Training Notes:

Just a good ole sucky PT session.

All the Push-ups

GORUCK HeavyTough, and Light Training:

Everyone will suffer together today.

Within the first hour of waking up, do a max-rep push-up test. It is as simple as doing as many push-ups as you can in one continuous set until you can no longer continue.

Once you have your max-rep number, every hour on the hour (until you go to bed) do 50% of your max rep test.

Training Notes:

Yes, you are going to do push-ups all day long. If you’re training for a GORUCK, you’re already a weirdo. Be proud of it and do your push-ups no matter where you are.

Go Faster

GORUCK Heavy Training:

Ruck 12 Miles with your event weight. You should seek to finish in under the GORUCK Heavy 12 Miler standard of 3 hours 30 minutes.

GORUCK Tough Training:

Ruck 8 Miles with your event weight. Attempt to keep your pace under 17:30.

GORUCK Light Training:

Ruck 5 Miles with your event weight.

Training Notes:

Remember that your ruck’s “event weight” is how much it will weigh fully loaded for your event. For me, I have my 30# Ruck Plate + an additional 7-9 pounds of water, food, and supplies. So, my “event weight” is 39-41#.