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 …
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 All Day . ..
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.
Jerry Needs a Walk . ..
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.
Easy Day, All 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.
It is Just a little walk . ..
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.
Rucking + Ruck Off . ..
GORUCK Heavy Training: Ruck 3 Mile. Every 60 seconds move your ruck from the front to the back (then vice versa). GORUCK Tough Training: Ruck 2 Mile. Every 60 seconds move your ruck from the front to the back (then vice versa). GORUCK Light Training: Ruck 1 Mile. Every 60 seconds move your ruck from the front to the back (then vice versa). Training …
Arms for Climbing . ..
GORUCK Heavy Training: 20 Push-ups 20 Ruck High Pulls 20 4-Count Mountain Climbers 6 Rounds for Time GORUCK Tough Training: 20 Push-ups 20 Ruck High Pulls 20 4-Count Mountain Climbers 4 Rounds for Time GORUCK Light Training: 20 Push-ups 20 Ruck High Pulls 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.
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