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.
Ruck For Time
GORUCK Heavy Training: Ruck 12 Miles with your event weight. You should seek to finish in under the GORUCK Heavy 12 Miler standard of 3 hours 30 minutes. GORUCK Tough Training: Ruck 8 Miles with your event weight. Attempt to keep your pace under 17:30. GORUCK Light Training: Ruck 5 Miles with your event weight. Training Notes: Remember that your ruck’s …
Suns Out, Guns Out
GORUCK Heavy, Tough, and Light Training: Everyone will suffer together today. Within the first hour of waking up, do a max-rep push-up test. It is as simple as doing as many push-ups as you can in one continuous set until you can no longer continue. Once you have your max-rep number, every hour on the hour (until …
Get Some Miles
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: This is a mid-range ruck and you should use it to work on your pace. You don’t …
Recommended GORUCK Training Tools
If you are training for a GORUCK event, there are several training tools that will help you get the most of your training. While you aren’t required to have any of these tools, they are recommended to make your training more effective. GORUCK GR1 or Rucker If you don’t have one already, it should be …
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