Ruck Training – Alpha – Week 8

Below is a ruck training guide for Week 8 of our Alpha Ruck Training Program.

If you are unfamiliar with our training, check out this overview and this disclaimer.

Finally, we don’t charge anything for our GORUCK training guides or our weekly programming. We just ask that if you like our stuff, please share it with your friends, ruck clubs, and strangers on the internet.

Monday

• Go for a ruck carrying a Sandbag.
  • Light – Sandbag can be very light.
  • Tough – Sandbag should be 30-40 pounds. Set it down as often as needed.
  • Heavy – Sandbag should be 40-60 pounds. Minimize the number of times you put it down.

Tuesday

• Deck of Death – Pick 4 PT movements from this page. Assign each movement a suit from a deck of cards (diamond, spade, heart, club). Flip over a card and whatever the number is, that’s how many reps of the movement you complete. Repeat until the deck is finished.
  • Light – Cut the deck and only do 1/2 +/- cards.
  • Tough – Cut the deck and only do 3/4 +/- cards.
  • Heavy – Do the whole deck.

Wednesday

• Time Test. Go ruck for 1 hour.
  • Light, Tough, Heavy – 1-hour ruck.
• Upon completion record distance, pace, and how you feel. We’ll have 1 more Time Test Rucks in this 12-week cycle. Recording your data will help you gauge improvement.

Thursday

• Rest day.

Friday

• Perform the work outlined below.
  • Max distance bear crawl.
    • When your knee touches the ground, get up and perform max Ruck Swings.
  • Max distance bear crawl.
    • When your knee touches the ground, get up and perform max Ruck High Pulls.
  • Max distance bear crawl.
    • When your knee touches the ground, get up and perform max plank pull through.
  • Max distance bear crawl.

Saturday

• Go for a ruck.
  • Light – 3 miles
  • Tough – 5 miles
  • Heavy – 6 miles
• This Saturday is a deload ruck. Next Saturday will be one of our longest rucks in this cycle.

Sunday

• Rest day.

Photo Credit: Dan Sell. If you’re interested in Dan shooting photos at your GORUCK or Ruck Club events, you can find him on IG or FB.

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