Free Training Plan and Guides for GORUCK Heavy, GORUCK Tough, and GORUCK Light
If you want to do a GORUCK Heavy, GORUCK Tough, or GORUCK Light we’ve got free plans and guides to help you train for and crush your event. Our Free 12-Week GORUCK Heavy Training Plan is designed to get you ready for the 24 hours, 40+/- miles, of rucking and PT that await you in your GORUCK …
Take you log for a walk day ..
GORUCK Heavy Training: Ruck 4 Miles with your event weight or greater and a log. GORUCK Tough Training: Ruck 3 Miles with your event weight or greater and a log. GORUCK Light Training: Ruck 2 Miles with your event weight or greater and a log. Training Notes: Take a log of your choosing, but don’t pick a small one.
Kick back and Relax ..
GORUCK Heavy, Tough, and Light Training: Take it easy. You’ve earned it. Training Notes: Did you skip a workout this week? Well, looks like you already had your Rest Day. Use today to make up for your laziness.
A 2 Hour Ruck ..
GORUCK Heavy, Tough, and Light Training: Ruck 2 hours for max distance. Training Notes: For Tough and Light ruckers, take breaks as needed. Be sure to hydrate and take some snackies with you. Heavy peeps, no breaks for you.
Rucking and a few Squats ..
GORUCK Heavy Training: Ruck 1 Mile. Every 60 seconds stop and do 5 squats. GORUCK Tough Training: Ruck 1 Mile. Every 60 seconds stop and do 3 squats. GORUCK Light Training: Ruck 1 Mile. Every 60 seconds stop and do 1 squat. Training Notes: Feel the burn.
Come Bear With Me Again ..
Bear With Me GORUCK Heavy Training: 10-yard Bear Crawl 20 Ruck Squats 10-yard Bear Crawl 20 push-ups 10-yard Bear Crawl 20 Ruck High Pulls 10-yard Bear Crawl 20 4-count flutter kicks 10-yard Bear Crawl 20 4-count mountain climber 10-yard Bear Crawl THREE TIMES THROUGH GORUCK Tough Training: 10-yard Bear Crawl 20 Ruck Squats 10-yard Bear Crawl 20 push-ups 10-yard Bear …
Take a Friend Rucking Day ..
GORUCK Heavy Training: Ruck 9 Miles with your event weight or greater. Bring a friend. GORUCK Tough Training: Ruck 7 Miles with your event weight or greater. Bring a friend. GORUCK Light Training: Ruck 5 Miles with your event weight or greater. Bring a friend. Training Notes: Rucking is more fun with friends. Drag someone along with you.
Doing some situps… all day ..
GORUCK Heavy, Tough, and Light Training: Within 1 hour of waking up, do a 2 max-situp test. Then, for the rest of the day, every-hour-on-the-hour, perform 30% of your max effort total. Training Notes: Yes, every hour. Really. Find a place and make it happen. If you want to do less, go to bed early.
Sandy Love ..
GORUCK Heavy Training: Ruck 3 Miles with your event weight or greater and a 60# Sandbag. GORUCK Tough Training: Ruck 2 Miles with your event weight or greater and a 40#-60# Sandbag. GORUCK Light Training: Ruck 1 Miles with your event weight or greater and 40# Sandbag. Training Notes: Take breaks as needed, but keep them short as possible.
Take a Little Rest ..
GORUCK Heavy, Tough, and Light Training: Hey, take it easy today. You’ve been working hard all week. Have a beer and relax. Training Notes: Did you skip a workout this week? Well, looks like you already had your Rest Day. Use today to make up for your laziness.
Just Out Rucking Miles ..
GORUCK Heavy Training: Ruck 12 Miles with your event weight or greater. GORUCK Tough Training: Ruck 10 Miles with your event weight or greater. GORUCK Light Training: Ruck 8 Miles with your event weight or greater. Training Notes: Always pay attention to your gear and how your body reacts to longer rucks. Make adjustments as needed in future rucks.
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