Ruck Training – Alpha – Week 3

Below is a ruck training guide for Week 3 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

• Ruck 1 mile carrying a Water Can.
  • Light – Water Can should be 1/2 full.
  • Tough – Water Can should be 2/3 full.
  • Heavy – Water Can should be full.
• If you don’t have a Water Can, get creative and figure it out.

Tuesday

• Perform the work outlined below:
  • Ruck 400m – Pace should be well above your normal rucking pace.
    • Perform the following:
    • 20 Russian Twists
    • 20 Ruck High Pull
    • Light x2, Tough x4, Heavy x 6
  • Ruck 400m – Pace should be well above your normal rucking pace.
• Your score is time to complete.

Wednesday

• Go for a ruck. Milage is still low this week. See if you can improve upon last week’s pace.
  • Light – 2 miles.
  • Tough – 3 miles.
  • Heavy – 4 miles.

Thursday

• Rest day.

Friday

• Go for a 1-mile ruck. Every minute, stop and perform a push-up with your ruck on.
  • Light – 1 push-up per minute.
  • Tough – 2 push-ups per minute
  • Heavy – 3 push-ups per minute.

Saturday

• Go for a ruck.
  • Light – 3 miles.
  • Tough – 5 miles.
  • Heavy – 7 miles.

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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