Goruck
Submitted by: Submitted by WFREEMAN14
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Words: 1726
Pages: 7
Category: Other Topics
Date Submitted: 08/17/2015 08:45 PM
The 6 Week Plan: Week 1
!
Start this plan with a baseline test to give
you a good idea of your current state of
fitness. At the end of week 5, we retest to
assess the progress you have made. By
the end of week 6, you are ready to rock.
Be sure to make the tough PT easier by
adding friends. And some ACRT never
hurts either. Good luck and good ruckin'.
DAY
1
DAY
2
Army Physical Fitness Test (APFT):
Baseline!
Push-Ups, max reps in 2 min!
Rest 2 min!
Sit-Ups, max reps in 2 min!
Rest!
2 mile timed Run
Body Weight PT!
4 Sets AFAP!
400m Run!
50 Squats!
40 Walking Lunges!
Rest 3 min!
Rest as needed!
!
Metabolic Circuit!
Set up 50m course!
Do 3-4 sets!
Sprint down and back x 2!
50m Bear Crawl!
20 x 4 count Flutter Kicks!
FLR x 1 min
DAY
3
Metabolic Circuit with Weight
Training!
Close Grip Bench Press ~65-75%
BWT, 1 min!
Squats, 1 min!
Step-Ups, 2 min!
Jog, 3 min!
Strict Military Press, 1 min!
Lunges, 1 min/leg!
Push-Ups, 1 min!
Jog, 3 min!
Push Press play, 1 min!
Burpees play, 1 min!
Run, 3 min!
!
For the Military Press and the Push
Press use an unloaded barbell or light
dumbbells.
DAY
4
DAY
5
DAY
6
R&R
Interval Runs!
4 x 400m Run!
Rest 2 min between each 400m!
8 x 200m Run!
Rest 90 sec between each 200m
Cross-training!
Bike/Row/Swim for 30-40 min at low
to moderate intensity !
!
GRC Simulation – Log PT!
Sandbag reps, 80-100 of shoulder-toshoulders play. Left to right, right to
left = 1 rep. Do in as few sets as
possible. For every break, drop the
sandbag and do a 50m Bear Crawl.!
!
Suggested sandbag weight!
Male 30-50#!
Female 20-30#
DAY
3
Ruckout!
Ruck 1-2 miles with 20-30#
The 6 Week Plan: Week 1
DAY
7
R&R
training.goruck.com
The 6 Week Plan: Week 2
!
You got your feet wet last week. Now it's time to dive in because changes are, if there
is water on your Challenge course, you'll be getting soaked. This week gives you a
taste of...
