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 …
A Two Hour Ruck for Distance .
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 + Some Push-Ups .
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: Come on. It is only a mile 🙂
The Ole 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. …
Go and Ruck Some Miles .
GORUCK Heavy Training: Ruck 6 Miles with your event weight or greater. GORUCK Tough Training: Ruck 4 Miles with your event weight or greater. GORUCK Light Training: Ruck 2 Miles with your event weight or greater. Training Notes: Shorter distance, so push the pace if you can.
Fluttering Man Thrusters .
GORUCK Heavy Training: 20 8-Count Man Makers 20 4-Count Flutter Kicks 20 Ruck Thrusters 7 Rounds for Time GORUCK Tough Training: 20 8-Count Man Makers 20 4-Count Flutter Kicks 20 Ruck Thrusters 5 Rounds for Time GORUCK Light Training: 20 8-Count Man Makers 20 4-Count Flutter Kicks 20 Ruck Thrusters 3 Rounds for Time Training Notes: Don’t slack off. Keep moving.
Take your log for a walk .
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 …
The 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.
A Little Long Ruck .
GORUCK Heavy, Tough, and Light Training: Ruck 3.5 hours for max distance. Training Notes: Cover as much distance as you can. Pay attention to your pace. How does your body feel? Make notes and adjust as needed.
It Burns so Good .
GORUCK Heavy Training: Ruck 1 Mile. Every 60 seconds stop and do 6 Squats. GORUCK Tough Training: Ruck 1 Mile. Every 60 seconds stop and do 4 Squats. GORUCK Light Training: Ruck 1 Mile. Every 60 seconds stop and do 2 Squats. Training Notes: Easy. No worries. Piece of cake.
Some Thrusters, Curls, and Swings .
GORUCK Heavy Training: 20 Thrusters 20 Ruck Curls 20 Ruck Swings As Many Rounds As Possible in 35 minutes. GORUCK Tough Training: 20 Thrusters 20 Ruck Curls 20 Ruck Swings As Many Rounds As Possible in 20 minutes. GORUCK Light Training: 20 Thrusters 20 Ruck Curls 20 Ruck Swings As Many Rounds As Possible in 10 minutes. Training Notes: Watch your …
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