5-10-15 Things
Everyone will complete 5 thrusters, 10 Ruck Swings, then 15 4-count flutter kicks. GORUCK Heavy Training: 20 Rounds. Try to keep moving with a few breaks as possible. GORUCK Tough Training: 15 Rounds. GORUCK Light Training: 10 Rounds. Training Notes: Movement videos are below. Unfortunately, there aren’t many ruck specific videos out there. So, replace barbells and kettlebells with your ruck. Thruster …
Odd Ruck
GORUCK Heavy Training: Find an object around the house and take it for a 3-mile ruck. Remember that you’re training for a Heavy, so take something with some decent weight to it. GORUCK Tough Training: Find an object around the house and take it for a 2-mile ruck. The bigger and odder, the better. GORUCK Light Training: Find an object around …
Sunday Funday
GORUCK Heavy, Tough, and Light Training: Hey, good looking. Grab a beer and take a break. 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.
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: Easy Saturday. This is a mid-range ruck and you should use it to work on your pace. You don’t have additional weight, so …
Rucking Arms
GORUCK Heavy Training: Go for a 30-minute ruck. Every 2 minutes stop and do 3 ruck-on pushups. GORUCK Tough Training: Go for a 30-minute ruck. Every 2 minutes stop and do 2 ruck-on pushups. GORUCK Light Training: Go for a 30-minute ruck. Every 2 minutes stop and do 1 ruck-on pushups. Training Notes: Set your own pace on this one, but be sure …
Flutter Ducks
GORUCK Heavy Training: Perform 20 4-count flutter kicks followed by 20-yard duck walk. 20 rounds for time. GORUCK Tough Training: Perform 20 4-count flutter kicks followed by 15-yard duck walk. 15 rounds for time. GORUCK Light Training: Perform 20 4-count flutter kicks followed by 10-yard duck walk. 10 rounds for time. Training Notes: Flutter kick and duck walk demo videos have …
Miles and Smiles
GORUCK Heavy Training: Ruck 6 Miles with your event weight. GORUCK Tough Training: Ruck 4 Miles with your event weight. GORUCK Light Training: Ruck 2 Miles with your event weight. Training Notes: This is a lower distance ruck with no extra weight. Focus on pace and try to push it a little faster than you long distance pace. Shuffle across sidewalks …
Hold On
GORUCK Heavy Training: Hold your ruck overhead for an accumulated total of 20 minutes. GORUCK Tough Training: Hold your ruck overhead for an accumulated total of 12 minutes. GORUCK Light Training: Hold your ruck overhead for an accumulated total of 5 minutes. Training Notes: Engage your shoulders and press the ruck up. Work on finding the most comfortable way to hold …
Double Your Pleasure
GORUCK Heavy Training: Ruck 3 Miles. Your ruck weight should be 2x its normal weight. GORUCK Tough Training: Ruck 2 Miles. Your ruck weight should be 2x its normal weight. GORUCK Light Training: Ruck 1 Miles. Your ruck weight should be 2x its normal weight. Training Notes: This is a bit of a grind. Unlike adding weight via a sandbag or …
ACRT – Rest Day
GORUCK Heavy, Tough, and Light Training: Hey, good looking. Grab a beer and take a break. 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. Or don’t. Whatever.
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