Ruck Workouts

Ruck Training – Alpha – Week 2

Below is a ruck training guide for Week 2 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 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. Attempt to make the entire mile without setting it down.
  • If you don’t have a sandbag, get creative and figure it out.

Tuesday

  • Perform the work outlined below:
  • Light – 4 Rounds. Score is the total accumulated time holding ruck overhead.
  • Tough – 5 Rounds. Score is the total accumulated time holding ruck overhead.
  • Heavy – 6 Rounds. Score is the total accumulated time holding ruck overhead.

Wednesday

  • Go for a ruck. Milage is still low this week. See if you can improve upon last week’s pace.

Thursday

  • Rest day.

Friday

Saturday

  • Go for a ruck.

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.

Ruck.Training is owned and operated by The Rucking Collective, LLC.

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