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 …
Getting Some Easy Miles .
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: Try and push the pace a little on this one.
Just Two Simple Things .
GORUCK Heavy Training: 10 Push-ups 10 4-Count Flutter Kicks with Ruck Overhead 30 Minutes As Many Rounds As Possible GORUCK Tough Training: 10 Push-ups 10 4-Count Flutter Kicks with Ruck Overhead 20 Minutes As Many Rounds As Possible GORUCK Light Training: 10 Push-ups 10 4-Count Flutter Kicks with Ruck Overhead 10 Minutes As Many Rounds As Possible Training Notes: Try to keep moving. Pace …
Taking the Day Off .
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.
It is Just a little walk .
GORUCK Heavy, Tough, and Light Training: Ruck 2.5 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.
Ruck and 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.
Ruck Off Ruckus .
GORUCK Heavy Training: 20 Ruck Overhead Squats 20 Ruck Curls 20 4-Count Flutter Kicks with Ruck Overhead 20 Ruck Swings 40 Minutes As Many Rounds As Possible GORUCK Tough Training: 20 Ruck Overhead Squats 20 Ruck Curls 20 4-Count Flutter Kicks with Ruck Overhead 20 Ruck Swings 30 Minutes As Many Rounds As Possible GORUCK Light Training: 20 Ruck Overhead Squats …
You’re Just Going for a Ruck .
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.
Go “Log” Some Miles .
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.
Your Day of 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.
Some Saturday Miles .
GORUCK Heavy Training: Ruck 11 Miles with your event weight or greater. GORUCK Tough Training: Ruck 9 Miles with your event weight or greater. GORUCK Light Training: Ruck 7 Miles with your event weight or greater. Training Notes: Little bit longer ruck for your Saturday enjoyment. Always pay attention to your gear and how your body reacts to longer rucks. Make …
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