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:
  • 15 Ruck High Pulls.
  • 22 4-count Flutter Kicks.
  • Hold ruck over your head as long as possible.
  • Rest 1 minute
• 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.
  • Light – 1 mile.
  • Tough – 2 miles.
  • Heavy – 3 miles.

Thursday

• Rest day.

Friday

• Perform the GORUCK Team Assessment PT Test.
  • 1 min AMRAP Hand Release Pushup, start position is with the chest on the ground
  • 1 min AMRAP Butterfly Sit Ups, start Position is in the seated position with feet together
  • 1 min AMRAP Sandbag Squat Cleans (Light 30#, Tough 60#, Heavy 80#)
• Full movement standards can be found here.
• Rest 7-10 minutes between movements to ensure maximal effort.
• If you don’t have a sandbag, use your ruck for the squat cleans.
• Record your scores as we will retest 2 times during this program.
• Should you be at all interested in my first attempt, you can see my GORUCK Team Assessement PT Standards done here.

Saturday

• Go for a ruck.
  • Light – 45 minutes.
  • Tough – 1 hour.
  • Heavy – 1 hour 30 minutes.

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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