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 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.
A Three Hour Tour ..
GORUCK Heavy, Tough, and Light Training: Ruck 3 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.
Your Ruck + 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: Time is ticking and reps add up quick. Go, Go, Go!
Some Fun with the Ruck Off ..
GORUCK Heavy Training: 20 Ruck Overhead Squats 20 Ruck High Pulls 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 High Pulls 20 4-Count Flutter Kicks with Ruck Overhead 20 Ruck Swings 30 Minutes As Many Rounds As Possible GORUCK Light Training: 20 Ruck …
More of The 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: Mid week rucks are built to be long enough to feel like you’re really working. Make the most of it. Keep track of …
February Army PFT ..
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. Bonus points if you wear a Santa hat. Training Notes: You can read the exact standards for each movement here. To …
Time Alone With Jerry ..
GORUCK Heavy Training: Ruck 4 Miles with your event weight or greater and a full Jerry Can. GORUCK Tough Training: Ruck 3 Miles with your event weight or greater and a full Jerry Can. GORUCK Light Training: Ruck 2 Miles with your event weight or greater and a full Jerry Can. Training Notes: Adjust the water weight as needed. This will probably suck.
A Day for 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.
Let Us 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!
Ruck + Some 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.
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