Below is a ruck training guide for Week 10 of our Alpha Ruck Training Program.
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- Go for a ruck carrying a log.
- 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.
- 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.
- Upon completion of the ruck, complete 25 pushups, 25 situps, 25 jumping jacks, and 25 air squats as fast a possible.
- Rest day.
- Perform the GORUCK Team Assessment PT Test.
- 1 min AMRAP Hand Release Pushup, start position is with the chest on the ground
- 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.
- Rest day.
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