Ruck Training – Alpha – Week 10

Below is a ruck training guide for Week 10 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

• Go for a ruck carrying a log.
  • Light – 2 miles. The log can be light, but it is more fin if it is heavy. Try to complete the whole ruck carrying the log.
  • Tough – 3 miles. The log should be of average size. Set it down as often as needed.
  • Heavy – 4 miles. The log should not be small. Minimize the number of times you put it down.

Tuesday

• Pick the 4 movements you hate the most and perform 20 reps of each.
• Light – Work for 15 minutes and complete as many reps as possible.
• Tough – Work for 20 minutes and complete as many reps as possible.
• Heavy – Work for 25 minutes and complete as many reps as possible.

Wednesday

• Go for a ruck. Before the ruck, you must complete 25 pushups, 25 situps, 25 jumping jacks, and 25 air squats as fast a possible.
  • Light – 3 Miles.
  • Tough – 5 Miles.
  • Heavy – 6 Miles.
• Upon completion of the ruck, complete 25 pushups, 25 situps, 25 jumping jacks, and 25 air squats as fast a possible.

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.
• This is the third time we’ve performed this test. Compare your scores. Did you see improvement over the course of 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 – 5 miles
  • Tough – 7 miles
  • Heavy – 10 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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