{"id":383,"date":"2018-01-04T18:05:04","date_gmt":"2018-01-04T23:05:04","guid":{"rendered":"http:\/\/ruck.training\/?p=383"},"modified":"2018-01-03T20:38:48","modified_gmt":"2018-01-04T01:38:48","slug":"ruck-and-lunge","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-and-lunge\/","title":{"rendered":"Ruck and Lunge"},"content":{"rendered":"

GORUCK\u00a0Heavy<\/a>\u00a0Training:<\/h3>\n

Ruck 1 Mile. Every 60 seconds stop and do 6 lunges.<\/p>\n

GORUCK\u00a0Tough<\/a>\u00a0Training:<\/h3>\n

Ruck 1 Mile. Every 60 seconds stop and do 4 lunges.<\/p>\n

GORUCK\u00a0Light<\/a>\u00a0Training:<\/h3>\n

Ruck 1 Mile. Every 60 seconds stop and do 2 lunges.<\/p>\n

Training Notes:<\/h3>\n

I feel the legs burning already. If you want the mile to end quicker, make the lunges walking lunges. If you want more pain, make the lunges stationary.<\/p>\n","protected":false},"excerpt":{"rendered":"

GORUCK\u00a0Heavy\u00a0Training: Ruck 1 Mile. Every 60 seconds stop and do 6 lunges. GORUCK\u00a0Tough\u00a0Training: Ruck 1 Mile. Every 60 seconds stop…<\/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":"\nRuck and Lunge - 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-and-lunge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ruck and Lunge - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"GORUCK\u00a0Heavy\u00a0Training: Ruck 1 Mile. Every 60 seconds stop and do 6 lunges. GORUCK\u00a0Tough\u00a0Training: Ruck 1 Mile. Every 60 seconds stop...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ruck.training\/ruck-and-lunge\/\" \/>\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=\"2018-01-04T23:05:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-01-04T01:38:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ruck.training\/wp-content\/uploads\/2017\/11\/ruck-plus.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\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<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/ruck.training\/ruck-and-lunge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/ruck.training\/ruck-and-lunge\/\"},\"author\":{\"name\":\"Ruck Training\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a\"},\"headline\":\"Ruck and Lunge\",\"datePublished\":\"2018-01-04T23:05:04+00:00\",\"dateModified\":\"2018-01-04T01:38:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/ruck.training\/ruck-and-lunge\/\"},\"wordCount\":66,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/ruck.training\/#organization\"},\"articleSection\":[\"Ruck Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/ruck.training\/ruck-and-lunge\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ruck.training\/ruck-and-lunge\/\",\"url\":\"https:\/\/ruck.training\/ruck-and-lunge\/\",\"name\":\"Ruck and Lunge - Ruck.Training\",\"isPartOf\":{\"@id\":\"https:\/\/ruck.training\/#website\"},\"datePublished\":\"2018-01-04T23:05:04+00:00\",\"dateModified\":\"2018-01-04T01:38:48+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/ruck.training\/ruck-and-lunge\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/ruck.training\/ruck-and-lunge\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/ruck.training\/ruck-and-lunge\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/ruck.training\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ruck and Lunge\"}]},{\"@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 and Lunge - 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-and-lunge\/","og_locale":"en_US","og_type":"article","og_title":"Ruck and Lunge - Ruck.Training","og_description":"GORUCK\u00a0Heavy\u00a0Training: Ruck 1 Mile. Every 60 seconds stop and do 6 lunges. GORUCK\u00a0Tough\u00a0Training: Ruck 1 Mile. Every 60 seconds stop...","og_url":"https:\/\/ruck.training\/ruck-and-lunge\/","og_site_name":"Ruck.Training","article_publisher":"https:\/\/www.facebook.com\/RuckDotTraining","article_published_time":"2018-01-04T23:05:04+00:00","article_modified_time":"2018-01-04T01:38:48+00:00","og_image":[{"width":800,"height":400,"url":"https:\/\/ruck.training\/wp-content\/uploads\/2017\/11\/ruck-plus.jpg","type":"image\/jpeg"}],"author":"Ruck Training","twitter_card":"summary_large_image","twitter_creator":"@RuckDotTraining","twitter_site":"@RuckDotTraining","twitter_misc":{"Written by":"Ruck Training"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/ruck.training\/ruck-and-lunge\/#article","isPartOf":{"@id":"https:\/\/ruck.training\/ruck-and-lunge\/"},"author":{"name":"Ruck Training","@id":"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a"},"headline":"Ruck and Lunge","datePublished":"2018-01-04T23:05:04+00:00","dateModified":"2018-01-04T01:38:48+00:00","mainEntityOfPage":{"@id":"https:\/\/ruck.training\/ruck-and-lunge\/"},"wordCount":66,"commentCount":0,"publisher":{"@id":"https:\/\/ruck.training\/#organization"},"articleSection":["Ruck Workouts"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/ruck.training\/ruck-and-lunge\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/ruck.training\/ruck-and-lunge\/","url":"https:\/\/ruck.training\/ruck-and-lunge\/","name":"Ruck and Lunge - Ruck.Training","isPartOf":{"@id":"https:\/\/ruck.training\/#website"},"datePublished":"2018-01-04T23:05:04+00:00","dateModified":"2018-01-04T01:38:48+00:00","breadcrumb":{"@id":"https:\/\/ruck.training\/ruck-and-lunge\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/ruck.training\/ruck-and-lunge\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/ruck.training\/ruck-and-lunge\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/ruck.training\/"},{"@type":"ListItem","position":2,"name":"Ruck and Lunge"}]},{"@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\/383"}],"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=383"}],"version-history":[{"count":0,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/posts\/383\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/media\/299"}],"wp:attachment":[{"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/media?parent=383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/categories?post=383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/tags?post=383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}