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 …
Two Hours with Your Ruck ..
GORUCK Heavy, Tough, and Light Training: Ruck 2 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.
Put it on. Take it off. ..
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 …
There is a hold involved ..
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.
Go what? Go Ruck. ..
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 …
AMRAP of Fun ..
GORUCK Heavy Training: 20 4-Count Flutter Kicks 20 Ruck Swings 20 Push-ups 20 Ruck Squats 40 Minutes – As Many Rounds As Possible GORUCK Tough Training: 20 4-Count Flutter Kicks 20 Ruck Swings 20 Push-ups 20 Ruck Squats 30 Minutes – As Many Rounds As Possible GORUCK Light Training: 20 4-Count Flutter Kicks 20 Ruck Swings 20 Push-ups 20 Ruck Squats …
Kick back and have a beer ..
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.
Saturday Morning Stroll ..
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 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.
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