{"id":215,"date":"2017-09-03T20:15:08","date_gmt":"2017-09-04T00:15:08","guid":{"rendered":"http:\/\/ruck.training\/?p=215"},"modified":"2017-09-03T20:15:08","modified_gmt":"2017-09-04T00:15:08","slug":"ruck-up","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-up\/","title":{"rendered":"Ruck Up"},"content":{"rendered":"<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a0Training:<\/h3>\n<p>Go for a 30-minute ruck with your event weight or heavier. Every 2 minutes stop and do 3 ruck-on pushups.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>\u00a0Training:<\/h3>\n<p>Go for a 30-minute ruck with your event weight or heavier. Every 2\u00a0minutes stop and do 2 ruck-on pushups.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>\u00a0Training:<\/h3>\n<p>Go for a 30-minute ruck with your event weight or heavier. Every 2\u00a0minutes stop and do 1 ruck-on pushups.<\/p>\n<h3>Training Notes:<\/h3>\n<p>Set your own pace on this one, but be sure to get all your reps in. If you want a bonus, do a max-rep ruck-on push-up test at the end of the ruck.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>GORUCK\u00a0Heavy\u00a0Training: Go for a 30-minute ruck with your event weight or heavier. 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