{"id":2153,"date":"2020-09-27T19:58:50","date_gmt":"2020-09-27T23:58:50","guid":{"rendered":"https:\/\/ruck.training\/?p=2153"},"modified":"2020-09-27T20:02:27","modified_gmt":"2020-09-28T00:02:27","slug":"ruck-training-alpha-week-9","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/","title":{"rendered":"Ruck Training &#8211; Alpha &#8211; Week 9"},"content":{"rendered":"\n<p>Below is a ruck training guide for Week 9 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:\/\/amzn.to\/2PTYboO\">Water Can<\/a>.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>&nbsp;\u2013 2 mile. Water Can should be 1\/2 full.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>&nbsp;\u2013 3 miles. Water Can should be 2\/3 full.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>&nbsp;\u2013 3 miles. Water Can should be full.<\/li><\/ul><\/li><li>If you don\u2019t have a Water Can, get creative and figure it out.<\/li><\/ul>\n\n\n\n<h2>Tuesday<\/h2>\n\n\n\n<ul><li>This is a repeat workout from week 2. The goal should be to increase your score from the first attempt.<\/li><li>Perform the work outlined below:<ul><li>15&nbsp;<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Ruck High Pulls<\/a>.<\/li><li>22 4-count&nbsp;<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Flutter Kicks<\/a>.<\/li><li>Hold ruck over your head as long as possible.<\/li><\/ul><\/li><li>Rest 1 minute<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>&nbsp;\u2013 4 Rounds. Score is the total accumulated time holding ruck overhead.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>&nbsp;\u2013 5 Rounds. Score is the total accumulated time holding ruck overhead.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>&nbsp;\u2013 6 Rounds. Score is the total accumulated time holding ruck overhead.<\/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; 3 Miles.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 5 Miles.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>&nbsp;&#8211; 6 Miles.<\/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>Conduct the <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Cadre Rooney Memorial WOD<\/a>.<\/li><\/ul>\n\n\n\n<p><strong>Start:<\/strong>&nbsp;400M Ruck<\/p>\n\n\n\n<ul><li><strong>5 Rounds:<\/strong> (Light training: 2 rounds)<\/li><li>75 Mountain Climbers (4 count)<\/li><li>75 Squats (Tough weight)<\/li><li>200M Ruck<\/li><li>75 Flutter Kicks (4 count)<\/li><li>75 Overhead Arm Claps (4 count)<\/li><\/ul>\n\n\n\n<p><strong>Finish:<\/strong>&nbsp;400M Ruck<\/p>\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; 6 miles<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 10 miles<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 15 miles <\/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 9 of our Alpha Ruck Training Program. If you are unfamiliar with&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2155,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[13,21,8,15,6,22,25],"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 9 - 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-9\/\" \/>\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 9 - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"Below is a ruck training guide for Week 9 of our Alpha Ruck Training Program. If you are unfamiliar with...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/\" \/>\n<meta property=\"og:site_name\" content=\"Ruck.Training\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/RuckDotTraining\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-27T23:58:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-09-28T00:02:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ruck.training\/wp-content\/uploads\/2020\/09\/ruck-training-9.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ruck Training\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@RuckDotTraining\" \/>\n<meta name=\"twitter:site\" content=\"@RuckDotTraining\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ruck Training\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/\"},\"author\":{\"name\":\"Ruck Training\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a\"},\"headline\":\"Ruck Training &#8211; Alpha &#8211; Week 9\",\"datePublished\":\"2020-09-27T23:58:50+00:00\",\"dateModified\":\"2020-09-28T00:02:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/\"},\"wordCount\":304,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/ruck.training\/#organization\"},\"keywords\":[\"Air Squats\",\"Alpha\",\"Flutter Kicks\",\"Mountain Climbers\",\"Overhead Hold\",\"Ruck High Pulls\",\"Water Can\"],\"articleSection\":[\"Ruck Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/\",\"url\":\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/\",\"name\":\"Ruck Training - Alpha - Week 9 - Ruck.Training\",\"isPartOf\":{\"@id\":\"https:\/\/ruck.training\/#website\"},\"datePublished\":\"2020-09-27T23:58:50+00:00\",\"dateModified\":\"2020-09-28T00:02:27+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/ruck.training\/ruck-training-alpha-week-9\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/ruck.training\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ruck Training &#8211; Alpha &#8211; Week 9\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/ruck.training\/#website\",\"url\":\"https:\/\/ruck.training\/\",\"name\":\"Ruck.Training\",\"description\":\"Training guides and plans for GORUCK Heavy, GORUCK Tough, and GORUCK Light.\",\"publisher\":{\"@id\":\"https:\/\/ruck.training\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/ruck.training\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/ruck.training\/#organization\",\"name\":\"Ruck Training\",\"url\":\"https:\/\/ruck.training\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/ruck.training\/wp-content\/uploads\/2020\/07\/cropped-ruck-training.png\",\"contentUrl\":\"https:\/\/ruck.training\/wp-content\/uploads\/2020\/07\/cropped-ruck-training.png\",\"width\":140,\"height\":100,\"caption\":\"Ruck Training\"},\"image\":{\"@id\":\"https:\/\/ruck.training\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/RuckDotTraining\",\"https:\/\/twitter.com\/RuckDotTraining\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a\",\"name\":\"Ruck Training\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/b8e18865d0292598a16f2d6fdcf39e07?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/b8e18865d0292598a16f2d6fdcf39e07?s=96&d=mm&r=g\",\"caption\":\"Ruck Training\"},\"description\":\"Don't disappoint your mom. Go do the workout! When you're done, enjoy a nice beverage and read Ruck.Beer\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ruck Training - Alpha - Week 9 - Ruck.Training","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/","og_locale":"en_US","og_type":"article","og_title":"Ruck Training - Alpha - Week 9 - Ruck.Training","og_description":"Below is a ruck training guide for Week 9 of our Alpha Ruck Training Program. If you are unfamiliar with...","og_url":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/","og_site_name":"Ruck.Training","article_publisher":"https:\/\/www.facebook.com\/RuckDotTraining","article_published_time":"2020-09-27T23:58:50+00:00","article_modified_time":"2020-09-28T00:02:27+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/ruck.training\/wp-content\/uploads\/2020\/09\/ruck-training-9.jpg","type":"image\/jpeg"}],"author":"Ruck Training","twitter_card":"summary_large_image","twitter_creator":"@RuckDotTraining","twitter_site":"@RuckDotTraining","twitter_misc":{"Written by":"Ruck Training","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/#article","isPartOf":{"@id":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/"},"author":{"name":"Ruck Training","@id":"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a"},"headline":"Ruck Training &#8211; Alpha &#8211; Week 9","datePublished":"2020-09-27T23:58:50+00:00","dateModified":"2020-09-28T00:02:27+00:00","mainEntityOfPage":{"@id":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/"},"wordCount":304,"commentCount":0,"publisher":{"@id":"https:\/\/ruck.training\/#organization"},"keywords":["Air Squats","Alpha","Flutter Kicks","Mountain Climbers","Overhead Hold","Ruck High Pulls","Water Can"],"articleSection":["Ruck Workouts"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/ruck.training\/ruck-training-alpha-week-9\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/","url":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/","name":"Ruck Training - Alpha - Week 9 - Ruck.Training","isPartOf":{"@id":"https:\/\/ruck.training\/#website"},"datePublished":"2020-09-27T23:58:50+00:00","dateModified":"2020-09-28T00:02:27+00:00","breadcrumb":{"@id":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/ruck.training\/ruck-training-alpha-week-9\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/ruck.training\/ruck-training-alpha-week-9\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/ruck.training\/"},{"@type":"ListItem","position":2,"name":"Ruck Training &#8211; Alpha &#8211; Week 9"}]},{"@type":"WebSite","@id":"https:\/\/ruck.training\/#website","url":"https:\/\/ruck.training\/","name":"Ruck.Training","description":"Training guides and plans for GORUCK Heavy, GORUCK Tough, and GORUCK Light.","publisher":{"@id":"https:\/\/ruck.training\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/ruck.training\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/ruck.training\/#organization","name":"Ruck Training","url":"https:\/\/ruck.training\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/ruck.training\/#\/schema\/logo\/image\/","url":"https:\/\/ruck.training\/wp-content\/uploads\/2020\/07\/cropped-ruck-training.png","contentUrl":"https:\/\/ruck.training\/wp-content\/uploads\/2020\/07\/cropped-ruck-training.png","width":140,"height":100,"caption":"Ruck Training"},"image":{"@id":"https:\/\/ruck.training\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/RuckDotTraining","https:\/\/twitter.com\/RuckDotTraining"]},{"@type":"Person","@id":"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a","name":"Ruck Training","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/ruck.training\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/b8e18865d0292598a16f2d6fdcf39e07?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/b8e18865d0292598a16f2d6fdcf39e07?s=96&d=mm&r=g","caption":"Ruck Training"},"description":"Don't disappoint your mom. Go do the workout! When you're done, enjoy a nice beverage and read Ruck.Beer"}]}},"_links":{"self":[{"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/posts\/2153"}],"collection":[{"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/comments?post=2153"}],"version-history":[{"count":0,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/posts\/2153\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/media\/2155"}],"wp:attachment":[{"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/media?parent=2153"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/categories?post=2153"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/tags?post=2153"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}