Ruck Training – Alpha – Week 6

Below is a ruck training guide for Week 6 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 – 1 mile. Water Can should be 1/2 full.
  • Tough – 2 miles. Water Can should be 2/3 full.
  • Heavy – 2 miles. Water Can should be full.
• If you don’t have a Water Can, get creative and figure it out.

Tuesday

• Perform the work outlined below:
  • 10 Russian twists
  • 100-meter suitcase carry
  • 10 ruck pull-throughs
  • 100-meter suitcase carry
  • 10 Overhead Press
  • 100-meter suitcase carry
  • 10 ruck high pull
  • 100-meter suitcase carry
• Light – 2 rounds for time.
• Tough – 4 rounds for time.
• Heavy – 6 rounds for time.

Wednesday

• Go for a ruck. Perform 4-count flutter kicks (ruck overhead) every mile.
  • Light – 2 mile ruck. 15 4-count flutter kicks every mile. Take off ruck if necessary.
  • Tough – 4 mile ruck. 20 4-count flutter kicks every mile.
  • Heavy – 5 mile ruck. 30 4-count flutter kicks every mile.

Thursday

• Rest day.

Friday

• Perform the GORUCK Team Assessment PT Test.
  • 1 min AMRAP Hand Release Pushup, start position is with the chest on the ground
  • 1 min AMRAP Butterfly Sit Ups, start Position is in the seated position with feet together
  • 1 min AMRAP Sandbag Squat Cleans (Light 30#, Tough 60#, Heavy 80#)
• 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 a retest since week 2. Compare your scores and record your performance. We will retest one more time during this program.
• Should you be at all interested in my first attempt, you can see my GORUCK Team Assessement PT Standards done here.

Saturday

• Go for a ruck.
  • Light – 4 miles
  • Tough – 6 miles
  • Heavy – 10 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.

Ruck.Training is owned and operated by The Rucking Collective, LLC.