{"id":2133,"date":"2020-08-30T17:00:08","date_gmt":"2020-08-30T21:00:08","guid":{"rendered":"https:\/\/ruck.training\/?p=2133"},"modified":"2020-08-30T17:27:00","modified_gmt":"2020-08-30T21:27:00","slug":"ruck-training-alpha-week-5","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-training-alpha-week-5\/","title":{"rendered":"Ruck Training &#8211; Alpha &#8211; Week 5"},"content":{"rendered":"\n<p>Below is a ruck training guide for Week 5 of our <a href=\"https:\/\/ruck.training\/tag\/alpha\/\">Alpha Ruck Training Program<\/a>. <\/p>\n\n\n\n<p>If you are unfamiliar with our training, check out this <a href=\"https:\/\/ruck.training\/ruck-training-overview\/\">overview<\/a> and this <a href=\"https:\/\/ruck.training\/disclaimer\/\">disclaimer<\/a>.<\/p>\n\n\n\n<p>Finally, we don&#8217;t charge anything for our <a href=\"https:\/\/ruck.training\/free-training-plan-guides-goruck-heavy-goruck-tough-goruck-light\/\">GORUCK training guides<\/a> 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. <\/p>\n\n\n\n<h2>Monday<\/h2>\n\n\n\n<ul><li>Go for a ruck carrying a&nbsp;<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Sandbag<\/a>.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>&nbsp;\u2013 1 mile. Sandbag can be light.<\/li><\/ul><ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>&nbsp;\u2013 2 miles. Sandbag should be 30-40 pounds. Set it down as needed.<\/li><\/ul><ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>&nbsp;\u2013 2 miles. Sandbag should be 40-60 pounds. Attempt only set the bag down no more than 6 times.<\/li><\/ul><\/li><li>If you don\u2019t have a sandbag, get creative and figure it out.<\/li><\/ul>\n\n\n\n<h2>Tuesday<\/h2>\n\n\n\n<ul><li>Perform the work outlined below:<ul><li>10 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">ruck cruls<\/a><\/li><li>10 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Overhead press<\/a><\/li><li>10 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Russian Twists<\/a><\/li><li>10 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Ruck Pull Throughs<\/a><\/li><\/ul><\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; 3 rounds for time.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 6 rounds for time. <\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 8 rounds for time.<\/li><\/ul>\n\n\n\n<h2>Wednesday<\/h2>\n\n\n\n<ul><li>Go for a ruck. Perform push ups (ruck on) every mile.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; 2 mile ruck. 10 push-ups every mile. Take off ruck if necessary.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 4 mile ruck. 15 push-ups every mile. <\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 5 mile ruck. 20 push-ups every mile.<\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Thursday<\/h2>\n\n\n\n<ul><li>Rest day.<\/li><\/ul>\n\n\n\n<h2>Friday<\/h2>\n\n\n\n<ul><li>Find a soccer or football field.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; Bear crawl 1\/2 the field. Perform 10 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">4-count flutter kicks<\/a> every time your knee touches the ground.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; Bear crawl the entire length of the field. Perform 15 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">4-count flutter kicks<\/a> every time your knee touches the ground.<\/li><\/ul><ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; Bear crawl the length of the field and back. Perform 15 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">4-count flutter kicks<\/a> every time your knee touches the ground.<\/li><\/ul><\/li><li>Optional &#8211; Go for a short ruck to cool down.<\/li><\/ul>\n\n\n\n<h2>Saturday<\/h2>\n\n\n\n<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>, <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>, <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; Go for a 2-hour ruck.<\/li><\/ul>\n\n\n\n<h2>Sunday<\/h2>\n\n\n\n<ul><li>Rest day.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><em>Photo Credit: <a href=\"https:\/\/www.dansellphotography.com\/\">Dan Sell<\/a>. If you&#8217;re interested in Dan shooting photos at your GORUCK or Ruck Club events, you can find him on <a href=\"http:\/\/www.instagram.com\/dansellphotography\">IG<\/a> or <a href=\"http:\/\/www.facebook.com\/dansellphotography\">FB<\/a>.<\/em> <\/p>\n\n\n\n<p><em>Ruck.Training is owned and operated by <a href=\"http:\/\/theruckingcollective.com\/\">The Rucking Collective<\/a>, LLC.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Below is a ruck training guide for Week 5 of our Alpha Ruck Training Program. If you are unfamiliar with&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2134,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[13,21,12,8,29,20,4,26],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ruck Training - Alpha - Week 5 - 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-training-alpha-week-5\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ruck Training - Alpha - Week 5 - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"Below is a ruck training guide for Week 5 of our Alpha Ruck Training Program. 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