{"id":1569,"date":"2018-12-20T16:49:03","date_gmt":"2018-12-20T20:49:03","guid":{"rendered":"https:\/\/ruck.training\/?p=1569"},"modified":"2018-12-20T16:49:03","modified_gmt":"2018-12-20T20:49:03","slug":"ruck-on-and-ruck-off-workout","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-on-and-ruck-off-workout\/","title":{"rendered":"Ruck on and Ruck off  ."},"content":{"rendered":"<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a0Training:<\/h3>\n<p>Ruck 3 Mile. Every 60 seconds move your\u00a0ruck from the front to the back (then vice versa).<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>\u00a0Training:<\/h3>\n<p>Ruck 2 Mile. Every 60 seconds move your\u00a0ruck from the front to the back (then vice versa).<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>\u00a0Training:<\/h3>\n<p>Ruck 1 Mile. Every 60 seconds move your\u00a0ruck from the front to the back (then vice versa).<\/p>\n<h3>Training Notes:<\/h3>\n<p>Oh, this will be fun<\/p>\n","protected":false},"excerpt":{"rendered":"<p>GORUCK\u00a0Heavy\u00a0Training: Ruck 3 Mile. Every 60 seconds move your\u00a0ruck from the front to the back (then vice versa). GORUCK\u00a0Tough\u00a0Training: Ruck&#8230;<\/p>\n","protected":false},"author":1,"featured_media":299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ruck on and Ruck off . - Ruck.Training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ruck.training\/ruck-on-and-ruck-off-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ruck on and Ruck off . - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"GORUCK\u00a0Heavy\u00a0Training: Ruck 3 Mile. Every 60 seconds move your\u00a0ruck from the front to the back (then vice versa). 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