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 …
Climbing, Thrusting, and Holding ..
GORUCK Heavy Training: 20 4-Count Moutain Climbers 20 Ruck Thrusters 1 Minute Overhead Ruck Hold 6 Rounds for Time GORUCK Tough Training: 20 4-Count Moutain Climbers 20 Ruck Thrusters 1 Minute Overhead Ruck Hold 4 Rounds for Time GORUCK Light Training: 20 4-Count Moutain Climbers 20 Ruck Thrusters 1 Minute Overhead Ruck Hold 2 Rounds for Time Training Notes: Don’t slack off. Keep moving.
Put in the miles ..
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.
April 2019 APFT
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. Training Notes: You can read the exact standards for each movement here. To see what your target goals should be for …
Rucking Log ..
GORUCK Heavy Training: Ruck 3 Miles with your event weight or greater and a log of your choosing. GORUCK Tough Training: Ruck 2 Miles with your event weight or greater and a log of your choosing. GORUCK Light Training: Ruck 1 Miles with your event weight or greater and a log of your choosing. Training Notes: Don’t skimp on the log 😉
Rest day is the best day ..
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.
Further up and further in ..
GORUCK Heavy Training: Ruck 13 Miles with your event weight or greater. GORUCK Tough Training: Ruck 11 Miles with your event weight or greater. GORUCK Light Training: Ruck 9 Miles with your event weight or greater. Training Notes: Little bit longer ruck for your Saturday enjoyment. Always pay attention to your gear and how your body reacts to longer rucks. Make …
On Again, Off Again. ..
GORUCK Heavy Training: Ruck 3 Mile. After 60 seconds take your ruck off. After the next 60 seconds put it back on. Continue pattern until you complete your ruck. GORUCK Tough Training: Ruck 2 Mile.After 60 seconds take your ruck off. After the next 60 seconds put it back on. Continue pattern until you complete your ruck. GORUCK Light Training: Ruck 1 Mile.After …
Flutter Kicks, Mountain Climbers, and 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 …
Take a 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.
Push-Ups EHOTH ..
GORUCK Heavy, Tough, and Light Training: Within 1 hour of waking up, do a 2 max-pushup 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.
Also visit Ruck.Beer
