GORUCK Challenge - WEEK 3
SESSION 11 - Saturday
Training:
​(1) 5 Rounds for Time
10x Sandbag Getup (5x
each side) M-60#, W-40#
Run 400m
10x Push ups
(2) Ruck 12 miles, @
minimum, 15 min/mile
pace, with Pack Loaded at
Challenge Load -
Choose varied, hilly terrain,
if possible
SESSION 12 - Monday
Obj: Strength/Core
Warm up:
4 Rounds
20x Squats
15x Situps
10x Push ups
5x Pull Ups
Instep Stretch
Training:
(1) 6 Rounds
5x Walking Lunge Holding
Dumbbells (10x steps total)
- increase load until 5x is
hard, but doable
5x Military Press - increase
load each round until 5x is
hard, but doable
Foam Roll Lower Back
(2) 5 Rounds
300m Shuttle every 2 min,
10 seconds (2:10)
(3) 4 Rounds
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back
Extensions
10x Weighted Situps (35#
Men, 25# Women)
(4) Foam roll lower back and
legs/hip flexors
SESSION 13 - Tuesday
Obj: Ruck, Core
Training:
​(1) 10 minute Sandbag Getup
(M-60#, W-40#)
(2) Ruck 8 miles, @ 14
min/mile pace, with
Pack Loaded at Challenge
Load, - Choose varied,
hilly terrain, if possible
SESSION 14 - Wednesday SESSION 15 - Thursday
Obj: Work Capacity, Core Obj: Ruck, Core
Warm Up: Training:
250x Step ups (125x each
foot) with pack at Challenge ​(1) 10 minute Sandbag Getup
load @ 16" Box (or close) (M-60#, W-40#)
Training: (2) Ruck 5 miles, @ 14
min/mile pace, with
(1) 10 Rounds (work briskly, Pack Loaded at Challenge
not frantically - but Load, - Choose varied,
no breaks) hilly terrain, if possible
10x Walking Lunge with
Sandbag across shoulders (3) Run 3 miles, moderate
(20x steps total) M-60#, W- pace (comfortable but not
40# easy)
Run 400m
5x Weighted Situps @ 25#
2x Tarzan Pull ups
(2) 4 Rounds
10x Toes to Sky
40 Second Front Bridge
5x Slasher with dumbbell
(M-35#, W-25#)
10x Face Down Back
Extensions
(3) Foam roll lower back and
legs/hip flexors