Ruck Training – Alpha – Week 7

Below is a ruck training guide for Week 7 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 – 2 miles. The log can be light. Try to complete the whole ruck carrying the log.
  • Tough – 3 miles. The log should be of average size. Set it down as often as needed.
  • Heavy – 3 miles. The log should not be small. Minimize the number of times you put it down.

Tuesday

• Perform the work outlined below in any order and rep count you want:
  • 100 Russian twists
  • 100 ruck pull-throughs
  • 100 Overhead Press
  • 100 ruck high pull
• Light, Tough, Heavy – Workout is the same for everyone.

Wednesday

• Go for a ruck.
  • Light – 2 miles. Perform 20 push-ups before and after the ruck.
  • Tough – 4 mile ruck. Perform 40 push-ups before and after the ruck.
  • Heavy – 5 mile ruck. Perform 60 push-ups before and after the ruck.

Thursday

• Rest day.

Friday

• Perform the work outlined below.
  • Buy-in: Run 1 mile (no ruck)
    • 21 Burpees – Jump over ruck each rep.
    • 21 Ruck Swings
    • 21 Air Squats (ruck overhead)
    • Light – 2 rounds.
    • Tough – 3 rounds.
    • Heavy – 4 rounds.

Saturday

• Go for a ruck.
  • Light – 5 miles
  • Tough – 8 miles
  • Heavy – 12 miles – Use this to gauge your preparedness for the GORUCK Heavy 12-mile timed ruck. You should complete this ruck in 3:30. At the end, ask yourself, “Can I now go for another 20 hours?”.

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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