{"id":2143,"date":"2020-09-13T19:40:53","date_gmt":"2020-09-13T23:40:53","guid":{"rendered":"https:\/\/ruck.training\/?p=2143"},"modified":"2020-09-13T19:42:34","modified_gmt":"2020-09-13T23:42:34","slug":"ruck-training-alpha-week-7","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-training-alpha-week-7\/","title":{"rendered":"Ruck Training &#8211; Alpha &#8211; Week 7"},"content":{"rendered":"\n<p>Below is a ruck training guide for Week 7 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 log.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>&nbsp;\u2013 2 miles. The log can be light. Try to complete the whole ruck carrying the log.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>&nbsp;\u2013 3 miles. The log should be of average size. Set it down as often as needed.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>&nbsp;\u2013 3 miles. The log should not be small. Minimize the number of times you put it down. <\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Tuesday<\/h2>\n\n\n\n<ul><li>Perform the work outlined below in any order and rep count you want:<ul><li>100 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Russian twists<\/a><\/li><li>100 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">ruck pull-throughs<\/a><\/li><li>100 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Overhead Press<\/a><\/li><li>100 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">ruck high pull<\/a><\/li><\/ul><\/li><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 style=\"font-size: inherit; background-color: rgb(255, 255, 255);\" href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a><span style=\"font-size: inherit;\"> &#8211; Workout is the same for everyone.<\/span><\/li><\/ul>\n\n\n\n<h2>Wednesday<\/h2>\n\n\n\n<ul><li>Go for a ruck. <ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; 2 miles. Perform 20 push-ups before and after the ruck.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 4 mile ruck. Perform 40 push-ups before and after the ruck.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 5 mile ruck. Perform 60 push-ups before and after the ruck.<\/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>Perform the work outlined below.<ul><li>Buy-in: Run 1 mile (no ruck)<ul><li>21 Burpees &#8211; Jump over ruck each rep.<\/li><li>21 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Ruck Swings<\/a><\/li><li>21 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Air Squats (ruck overhead)<\/a><\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>&nbsp;\u2013 2 rounds.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>&nbsp;\u2013 3 rounds.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>&nbsp;\u2013 4 rounds.<\/li><\/ul><\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Saturday<\/h2>\n\n\n\n<ul><li>Go for a ruck.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; 5 miles<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 8 miles<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 12 miles &#8211; 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, &#8220;Can I now go for another 20 hours?&#8221;.<\/li><\/ul><\/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 7 of our Alpha Ruck Training Program. If you are unfamiliar with&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2147,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[13,21,17,8,29,20,4,22,26],"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 7 - 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-7\/\" \/>\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 7 - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"Below is a ruck training guide for Week 7 of our Alpha Ruck Training Program. 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