Ruck Workouts

Sandbag Mile

GORUCK Heavy Training:

Pick up a sandbag. Throw it forward. Pick it up. Throw it again. Do it for an entire mile.

GORUCK Tough Training:

Pick up a sandbag. Throw it forward. Pick it up. Throw it again. Do it for 1/2 mile.

GORUCK Light Training:

Pick up a sandbag. Throw it forward. Pick it up. Throw it again. Do it for 1/4 mile.

Training Notes:

Don’t have a sandbag? Go buy one. Did you even read my GORUCK Training Tools article?

If you’re training for a Heavy, then the bag should be 60#.

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2 Replies to Sandbag Mile

  1. Can this sandbag mile challenge be performed on concrete without destroying the sandbag? I wanna buy a sandbag that’s just big enough to fit the 60# and I’m guessing you would just find a material from the army surplus store to double wrap it in and maybe cover with 100mph tape. I live in a urban area so grass/dirt is hard to come by.

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