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 …
Ruck + Lunges .
GORUCK Heavy Training: Ruck 1 Mile. Every 60 seconds perform 6 walking lunges. GORUCK Tough Training: Ruck 1 Mile. Every 60 seconds perform 4 walking lunges. GORUCK Light Training: Ruck 1 Mile. Every 60 seconds perform 2 walking lunges. Training Notes: Just keep moving and hit those lunges in stride. Easy day all day.
Fun “little” AMRAP .
GORUCK Heavy Training: 20 4-Count Flutter Kicks 20 Ruck Swings 20 Push-ups 20 Air-Squats 40 Minutes – As Many Rounds As Possible GORUCK Tough Training: 20 4-Count Flutter Kicks 20 Ruck Swings 20 Push-ups 20 Air-Squats 30 Minutes – As Many Rounds As Possible GORUCK Light Training: 20 4-Count Flutter Kicks 20 Ruck Swings 20 Push-ups 20 Air-Squats 20 Minutes – …
Let’s Go 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: Another day, another mile rucking. Go get it!
The 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. …
Sandbag Monday .
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.
Rest and Relax .
GORUCK Heavy, Tough, and Light Training: Rest Day. Kick back and enjoy 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.
Stop. Push it. Push it real good. .
GORUCK Heavy Training: Ruck 1 Mile. Every 60 seconds stop and do 3 ruck-on push-ups. GORUCK Tough Training: Ruck 1 Mile. Every 60 seconds stop and do 2 ruck-on push-ups. GORUCK Light Training: Ruck 1 Mile. Every 60 seconds stop and do 1 ruck-on push-ups. Training Notes: Do what TLC says and push it real good.
Put in the miles .
GORUCK Heavy Training: Ruck 7 Miles with your event weight or greater. GORUCK Tough Training: Ruck 5 Miles with your event weight or greater. GORUCK Light Training: Ruck 3 Miles with your event weight or greater. Training Notes: Just another day of rucking.
APFT .
GORUCK Heavy, Tough, and Light Training: No matter what event you’re training for, everyone will be doing the APFT (Army Physical Fitness Test). The test consists of 2-minute max push-ups, 2-minute max sit-up, and a 2 mile timed run. Training Notes: You can read the exact standards for each movement here. To see what your target goals should be for …
Rucking Log .
GORUCK Heavy Training: Ruck 3 Miles with your event weight or greater and a log of your choosing. GORUCK Tough Training: Ruck 2 Miles with your event weight or greater and a log of your choosing. GORUCK Light Training: Ruck 1 Miles with your event weight or greater and a log of your choosing. Training Notes: Don’t skimp on the log 😉
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