Ruck Training – Alpha – Week 12

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 Water Can.
  • Light – 2 miles. Water Can should be 1/2 full.
  • Tough – 3 miles. Water Can should be 2/3 full.
  • Heavy – 4 miles. Water Can should be full.
• If you don’t have a Water Can, what have you been doing the last 11 weeks?!?!?

Tuesday

• Perform the work outlined below.
• Max distance crab walk.
  • When your butt touches the ground, get up and perform max Ruck Swings.
• Max distance crab walk.
  • When your knee touches the ground, get up and perform max Ruck High Pulls.
• Max distance crab walk.
  • When your knee touches the ground, get up and perform max plank pull through.
• Max distance crab walk.

Wednesday

• Time Test. Go ruck for 1 hour.
  • Light, Tough, Heavy – 1-hour ruck.
• This was our thrid 1-hour ruck test. How’d you do? Did you see any improvement over the past 12 weeks?

Thursday

• Rest day.

Friday

• Deload day. Go for an easy, short, very light ruck. Tomorrow is the climax of 12 weeks of training.

Saturday

• Go for a ruck.
  • Light – 8 miles
  • Tough – 13 miles
  • Heavy – 20 miles

Sunday

• Rest day.

The End

• This concludes the 12-week Alpha Ruck Training Program Cycle.

---

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.