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 Your Friend Rucking ..
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.
Flutter Kicks, Mountain Climbers, and some Overhead Squats ..
GORUCK Heavy Training: 20 4-Count Flutter Kicks 20 4-Count Mountain Climbers 20 Ruck Overhead Squats As Many Rounds As Possible in 35 minutes. GORUCK Tough Training: 20 4-Count Flutter Kicks 20 4-Count Mountain Climbers 20 Ruck Overhead Squats As Many Rounds As Possible in 20 minutes. GORUCK Light Training: 20 4-Count Flutter Kicks 20 4-Count Mountain Climbers 20 Ruck Overhead Squats …
Sandbag Rucking Day ..
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.
Sunday is Break Time ..
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.
Rucking 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.
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.
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