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 …
Rucking and a few Squats .
GORUCK Heavy Training: Ruck 1 Mile. Every 60 seconds stop and do 5 squats. GORUCK Tough Training: Ruck 1 Mile. Every 60 seconds stop and do 3 squats. GORUCK Light Training: Ruck 1 Mile. Every 60 seconds stop and do 1 squat. Training Notes: Feel the burn.
Take a Friend Rucking Day .
GORUCK Heavy Training: Ruck 9 Miles with your event weight or greater. Bring a friend. GORUCK Tough Training: Ruck 7 Miles with your event weight or greater. Bring a friend. GORUCK Light Training: Ruck 5 Miles with your event weight or greater. Bring a friend. Training Notes: Rucking is more fun with friends. Drag someone along with you.
Doing some situps… all day .
GORUCK Heavy, Tough, and Light Training: Within 1 hour of waking up, do a 2 max-situp test. Then, for the rest of the day, every-hour-on-the-hour, perform 30% of your max effort total. Training Notes: Yes, every hour. Really. Find a place and make it happen. If you want to do less, go to bed early.
Sandy Love .
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.
Take a Little 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.
Just Out Rucking Miles .
GORUCK Heavy Training: Ruck 12 Miles with your event weight or greater. GORUCK Tough Training: Ruck 10 Miles with your event weight or greater. GORUCK Light Training: Ruck 8 Miles with your event weight or greater. Training Notes: Always pay attention to your gear and how your body reacts to longer rucks. Make adjustments as needed in future rucks.
This Sucks .
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.
Mid-week Mileage .
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.
Some Fun PT .
GORUCK Heavy Training: 20 Push-ups 20 Ruck Curls 20 4-Count Mountain Climbers 6 Rounds for Time GORUCK Tough Training: 20 Push-ups 20 Ruck Curls 20 4-Count Mountain Climbers 4 Rounds for Time GORUCK Light Training: 20 Push-ups 20 Ruck Curls 20 4-Count Mountain Climbers 2 Rounds for Time Training Notes: Don’t slack off. Keep moving.
Jerry Like to go for Walks .
GORUCK Heavy Training: Ruck 3 Miles with your event weight or greater and a full Jerry Can. GORUCK Tough Training: Ruck 2 Miles with your event weight or greater and a 3/4 full Jerry Can. GORUCK Light Training: Ruck 1 Miles with your event weight or greater and a 1/2 full Jerry Can. Training Notes: Adjust water levels as needed.
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