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 Lunges
GORUCK Heavy Training: Ruck 1 Mile. Every 60 seconds stop and do 6 lunges. GORUCK Tough Training: Ruck 1 Mile. Every 60 seconds stop and do 4 lunges. GORUCK Light Training: Ruck 1 Mile. Every 60 seconds stop and do 2 lunges. Training Notes: I feel the legs burning already. If you want the mile to end quicker, make the lunges …
Sit-ups EHOTH
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.
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 …
A Little Fun with a Bag of Sand
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.
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.
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