Ruck Training – Alpha – Week 4

Below is a ruck training guide for Week 4 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 – 1 mile. The log can be very light. Try to complete the whole ruck carrying the log.
  • Tough – 2 miles. The log should be of average size. Set it down as often as needed.
  • Heavy – 2 miles. The log should not be small. Attempt to make the entire mile without setting it down.

Tuesday

• Perform the work outlined below:
  • 3 rounds of:
    • 3 ruck-on push-ups
    • 20 year Bear Crawl
    • 15 Air Squats
  • Then:
    • 100 4-count Flutter Kicks.
  • Light – Perform as written
  • Tough – Double the reps/distance in part 1.
  • Heavy – Double the reps/distance in part 1. Perform 200 4-count Flutter Kicks.
• Your score is time to complete.

Wednesday

• Time Test. Go ruck for 1 hour.
  • Light, Tough, Heavy – 1-hour ruck.
• Upon completion record distance, pace, and how you feel. We’ll have 2 more Time Test Rucks in this 12-week cycle. Recording your data will help you gauge improvement.

Thursday

• Rest day.

Friday

• Perform the work outlined below.
  • 100 Ruck Clean and Press for time.
    • Every minute stop and perform 2 burpees.
  • Light – Perform as written.
  • Tough – The jump in the burpees should be over your ruck.
  • Heavy – 125 Ruck Clean and Press. The jump in the burpees should be over your ruck.
• Optional – Go for a short ruck to cool down.

Saturday

• Go for a ruck.
  • Light – 4 miles.
  • Tough – 6 miles.
  • Heavy – 8 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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