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 …
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.
2 Hour Stroll . ..
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.
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.
Climbing, Thrusting, and Holding . ..
GORUCK Heavy Training: 20 4-Count Moutain Climbers 20 Ruck Thrusters 1 Minute Overhead Ruck Hold 6 Rounds for Time GORUCK Tough Training: 20 4-Count Moutain Climbers 20 Ruck Thrusters 1 Minute Overhead Ruck Hold 4 Rounds for Time GORUCK Light Training: 20 4-Count Moutain Climbers 20 Ruck Thrusters 1 Minute Overhead Ruck Hold 2 Rounds for Time Training Notes: Don’t slack off. Keep moving.
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.
December 2019 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 😉
Rest day is the best day . ..
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.
Further up and further in . ..
GORUCK Heavy Training: Ruck 13 Miles with your event weight or greater. GORUCK Tough Training: Ruck 11 Miles with your event weight or greater. GORUCK Light Training: Ruck 9 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 …
On Again, Off Again. . ..
GORUCK Heavy Training: Ruck 3 Mile. After 60 seconds take your ruck off. After the next 60 seconds put it back on. Continue pattern until you complete your ruck. GORUCK Tough Training: Ruck 2 Mile.After 60 seconds take your ruck off. After the next 60 seconds put it back on. Continue pattern until you complete your ruck. GORUCK Light Training: Ruck 1 Mile.After …
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