Ruck Workouts

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

Wednesday

  • Time Test. Go ruck for 1 hour.
  • 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.
    • 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

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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