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 …
Ruck up and Push Up
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!
Just Kickin It
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.
Wednesdays for 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.
Four ways to have fun
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 …
Quality Time 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.
The Day of Resting is Here
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.
A Long Walk
GORUCK Heavy, Tough, and Light Training: Ruck 3.5 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.
Lunge Ruck Lunge Ruck and …
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.
Rucking with your Partner Jerry
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.
Sandbag Mile Anyone?
GORUCK Heavy Training: Pick up a sandbag. Throw it forward. Pick it up. Throw it again. Do it for an entire mile. GORUCK Tough Training: Pick up a sandbag. Throw it forward. Pick it up. Throw it again. Do it for 1/2 mile. GORUCK Light Training: Pick up a sandbag. Throw it forward. Pick it up. Throw it again. Do it for 1/4 mile. …
Also visit Ruck.Beer
