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GORUCK Heavy - WEEK 5 PDF

The document outlines a 5 week training program for the GoRuck Heavy Physical Fitness Test. Each week consists of 5 training sessions focused on improving pushups, situps, running and rucking ability. Sessions include circuit training, bodyweight exercises, rucking and testing to track progress.

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John Rohrer
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126 views

GORUCK Heavy - WEEK 5 PDF

The document outlines a 5 week training program for the GoRuck Heavy Physical Fitness Test. Each week consists of 5 training sessions focused on improving pushups, situps, running and rucking ability. Sessions include circuit training, bodyweight exercises, rucking and testing to track progress.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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GORUCK Heavy - WEEK 5

SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25


Obj: GoRuck Heavy Obj: GRHPFT Work (Use Obj: Core/Durability Obj: GRHPFT Work (Use Obj: Ruck
Physical Fitness Test Session 21 results) Session 21 results)
(GRHPFT) Warm-up: Training:
Warm up: 60x Sandbag Get-ups for Warm up:
3 Rounds time -40/60# 3 Rounds ​(1) Ruck 18 miles in 4:30 min.
Warm up: 2x 4-Square Drill 2x 4-Square Drill
3 Rounds 8x Push-Ups Training: 8x Push-Ups
2x 4-Square Drill 10x Sit-Ups 10x Sit-Ups
8x Push-Ups 200m Run (1) 4 Rounds 200m Run
10x Sit-Ups Instep Stretch 20/20 sec Standing Founder Instep Stretch
200m Run 20/20 sec Low Back Lunge
Instep Stretch Training: 20/20 sec Kneeling Founder Training:
10x Face Down Back
Training: (1) 6 Rounds, every 60 sec. Extension (1) 6 Rounds, every 60 sec.
30% of max reps Push-ups, 35% of max reps Push-ups,
(1) 2 min. Max Push-Ups then (2) 2 Rounds then
Rest 5 Minutes immediately... 30 sec Jane Fonda immediately...
Max reps Push-ups in 60 50x Shoulder Hand Jobs - Max reps Push-ups in 60
(2) 2 min. Max Sit-Ups sec. unloaded sec.
Rest 15 Minutes
RECORD YOUR SCORES (2) 6 Rounds, every 60 sec. (3) 3 Rounds (2) 6 Rounds, every 60 sec.
30% of max reps Sit-ups 3x Floor Slide 35% of max reps Sit-ups
(3) 12-mile Ruck for time. then ... 3x Shoulder Sweep then ...
Load: 35# + food and water Max reps Sit-ups in 60 sec. 3x Toe Touch Complex Max reps Sit-ups in 60 sec.
RECORD FINISH TIME 3x Squat to Stand
(3) 2 Rounds (3) 3 Rounds
Ruck 3-Mile at Interval Pace Ruck 3-Mile at Interval Pace
based on SESSION 21 based on SESSION 21
finish time. finish time.
Rest 5 min. between Rest 5 min. between
intervals intervals
Load: 35# + food and water Load: 35# + food and water

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