No Straps for You

GORUCK Heavy Training:

3 Mile Ruck. You can’t use your straps.

GORUCK Tough Training:

2 Mile Ruck. You can’t use your straps.

GORUCK Light Training:

1 Mile Ruck. You can’t use your straps.

Training Notes:

Nothing special. Just go for a ruck. But, you can’t wear your ruck. No straps for you. Have fun 🙂

Night Ruck

GORUCK Heavy Training:

10 Mile Ruck (at night).

GORUCK Tough Training:

6 Mile Ruck (at night).

GORUCK Light Training:

4 Mile Ruck (at night).

Training Notes:

This ruck should be done a night. It is probably best to take a fellow rucker along with you and, at the very least, make sure people know where you’re headed. Be sure to wear a headlamp and reflectors on your ruck. Be extra careful crossing streets. Basically, be careful out there.

Sandbag Mile

GORUCK Heavy Training:

Pick up a sandbag. Throw it forward. Pick it up. Throw it again. Do it for an entire mile.

GORUCK Tough Training:

Pick up a sandbag. Throw it forward. Pick it up. Throw it again. Do it for 1/2 mile.

GORUCK Light Training:

Pick up a sandbag. Throw it forward. Pick it up. Throw it again. Do it for 1/4 mile.

Training Notes:

Don’t have a sandbag? Go buy one. Did you even read my GORUCK Training Tools article?

If you’re training for a Heavy, then the bag should be 60#.

Just Rucking

GORUCK Heavy Training:

Ruck 8 Miles with your event weight or greater.

GORUCK Tough Training:

Ruck 6 Miles with your event weight or greater.

GORUCK Light Training:

Ruck 4 Miles with your event weight or greater.

Training Notes:

This is a mid-range ruck and you should use it to work on your pace. You don’t have additional weight, so work on setting a target pace and hitting that target. Those training for a Heavy should focus on being under a 17:30 pace.

5-10-15 Things

Everyone will complete 5 thrusters, 10 Ruck Swings, then 15 4-count flutter kicks.

GORUCK Heavy Training:

20 Rounds. Try to keep moving with a few breaks as possible.

GORUCK Tough Training:

15 Rounds.

GORUCK Light Training:

10 Rounds.

Training Notes:

Movement videos are below. Unfortunately, there aren’t many ruck specific videos out there. So, replace barbells and kettlebells with your ruck.

Thruster (replace the barbell with your ruck)

Ruck Swing (replace the kettlebell with your ruck)

Flutter Kicks (watch from 0:12-0:20)

Odd Ruck

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.

Go Ruck

GORUCK Heavy Training:

Ruck 8 Miles with your event weight or greater.

GORUCK Tough Training:

Ruck 6 Miles with your event weight or greater.

GORUCK Light Training:

Ruck 4 Miles with your event weight or greater.

Training Notes:

Easy Saturday. This is a mid-range ruck and you should use it to work on your pace. You don’t have additional weight, so work on setting a target pace and hitting that target. Those training for a Heavy should focus on being under a 17:30 pace.