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GORUCK Heavy - WEEK 4 PDF

This document summarizes a 4 week GORUCK Heavy training program. Week 4 includes 6 training sessions focused on endurance and strength. Session 16 is a 6 hour event. Session 17 works on the GORUCK High Intensity Fitness Protocol Test (GRHPFT) using 35% and 40% of max reps for pushups and situps. Session 18 focuses on core and durability with exercises like sandbag halfmoons and ankle to bar. Session 19 again works on the GRHPFT. Session 20 is a 16 mile ruck march carried out over 4 hours with a 35 pound ruck.

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John Rohrer
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369 views1 page

GORUCK Heavy - WEEK 4 PDF

This document summarizes a 4 week GORUCK Heavy training program. Week 4 includes 6 training sessions focused on endurance and strength. Session 16 is a 6 hour event. Session 17 works on the GORUCK High Intensity Fitness Protocol Test (GRHPFT) using 35% and 40% of max reps for pushups and situps. Session 18 focuses on core and durability with exercises like sandbag halfmoons and ankle to bar. Session 19 again works on the GRHPFT. Session 20 is a 16 mile ruck march carried out over 4 hours with a 35 pound ruck.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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GORUCK Heavy - WEEK 4

SESSION 16 SESSION 17 SESSION 18 SESSION 19 SESSION 20


Obj: 6 hour Event Obj: GRHPFT Work (Use Obj: Core/Durability Obj: GRHPFT Work (Use Obj: Ruck
Session 11 results) Session 11 results)
Training: Training: Training:
Warm up: Warm up:
(1) 8 Rounds 3 Rounds (1) 5 Rounds 3 Rounds (1) Ruck 16 miles in 4 hours.
10x Lunges 2x 4-Square Drill 3x Kneeling Sandbag 2x 4-Square Drill Load: 35# + food and water
10x Push-ups 8x Push-Ups Halfmoons - 40/60# 8x Push-Ups
10x Toes to Sky 10x Sit-Ups 6x Ankle to Bar 10x Sit-Ups
10x Burpees 200m Run 12x Poor Man’s Leg Curl 200m Run
Instep Stretch 30/30 Elevated Side Bridge Instep Stretch
(2) Ruck 5 miles in 1:15 min. -
soak ruck in water before Training: (2) 2 Rounds Training:
beginning. 30 sec Jane Fonda
Rest 15 min. (1) 5 Rounds, every 60 sec. 45x Shoulder Hand Jobs - (1) 5 Rounds, every 60 sec.
35% of max reps Push-ups, unloaded 40% of max reps Push-ups,
(3) 10 Rounds wearing Ruck then then
Sack on front of your body immediately... (3) 3 Rounds immediately...
10x Squats Max reps Push-ups in 60 Hip Flexor + Pigeon + Max reps Push-ups in 60
50 ft. Crab Walk sec. Instep Stretch sec.
10x Flutter Kicks (each leg) Foam Roll Back/Quads
50 ft. Crab Walk (2) 5 Rounds, every 60 sec. 5x Shoulder Jackknives (2) 5 Rounds, every 60 sec.
35% of max reps Sit-ups 40% of max reps Sit-ups
(4) Ruck 5 miles in 1:15. then ... then ...
Rest 15 min. Max reps Sit-ups in 60 sec. Max reps Sit-ups in 60 sec.

(5) 25 Rounds (3) 3 Rounds (3) 4 Rounds


4x Push Press w/ Ruck Ruck 3-Mile at Interval Pace Ruck 3-Mile at Interval Pace
4x Lunges w/ Ruck based on SESSION 11 based on SESSION 11
finish time. finish time.
(6) Ruck 4 miles in 1 hour. Rest 5 min. between Rest 5 min. between
intervals intervals
(7) 10-9-8-7-6-5-4-3-2-1 Load: 35# + food and water Load: 35# + food and water
Ruck Sack Clean and Squat
Jingle Jangles (each length
is 1x - don’t touch line) - no
ruck
Mountain Climbers - no ruck

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