Ruck Training – Alpha – Week 11

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 Sandbag.
  • Light – 2 miles. Sandbag can be very light.
  • Tough – 3 miles. Sandbag should be 30-40 pounds. Set it down as often as needed.
  • Heavy – 4 miles. Sandbag should be 40-60 pounds. Minimize the number of times you put it down.

Tuesday

• Bear With Me
  • 10-yard Bear Crawl
  • 20 Ruck Squats
  • 10-yard Bear Crawl
  • 20 push-ups
  • 10-yard Bear Crawl
  • 20 Ruck High Pulls
  • 10-yard Bear Crawl
  • 20 4-count flutter kicks
  • 10-yard Bear Crawl
  • 20 4-count mountain climber
  • 10-yard Bear Crawl
• Light – 1x through.
• Tough – 3x through.
• Heavy – 4x through.

Wednesday

• Go for a ruck. Before the ruck, perform 100 pushups and 100 squats.
  • Light – 3 Miles.
  • Tough – 5 Miles.
  • Heavy – 6 Miles.

Thursday

• Rest day.

Friday

• Within 1 hour of waking up, perform a max rep push-up test. For the remainder of the day, perform 60% of that number every hour on the hour.

Saturday

• Everyone goes for a 2-hour 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.

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