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 …
Arms for Climbing .
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.
You Are 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.
Some Fun with Flutter Kicks .
Bear With Me GORUCK Heavy Training: Complete 600 4-count flutter kicks. GORUCK Tough Training: Complete 400 4-count flutter kicks. GORUCK Light Training: Complete 200 4-count flutter kicks. Training Notes: Make the sets as big as you can. Keep rest times to a minimum.
Loggin Some Miles .
GORUCK Heavy Training: Ruck 4 Miles with your event weight or greater and a log. GORUCK Tough Training: Ruck 3 Miles with your event weight or greater and a log. GORUCK Light Training: Ruck 2 Miles with your event weight or greater and a log. Training Notes: Take a log of your choosing, but don’t pick a small one.
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.
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 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 …
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.
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