Workouts

BEAR HUG
BEAR HUG
04.25.2024 "BEAR HUG" 20 minute AMRAP: 10 Sandbag Burpee with Overhead Toss 25 foot Forward Bear Crawl (slick) 25 foot Reverse Bear Crawl (slick) 50 foot Sandbag Bear Hug Carry 50 Mountain Climbers (2 count, slick) Rx: 60/40 lb Sandbag...
Chocolate lab dog in GORUCK gear workshop with rucksacks and gear on shelves
LEG SESH
04.23.2024 "LEG SESH" BUY IN: 800m Run (slick) 4 ROUNDS: 10 Ruck Cossack Squats (total) 15 Ruck Good Mornings 20 Ruck Bulgarian Split Squats (total)4 ROUNDS: 10 Single Posted Leg Deadlifts (each leg) 15 Sandbag Pause Back Squats (2 ct...
BOULDER SHOULDERS
BOULDER SHOULDERS
04.22.2024 "BOULDER SHOULDER" 4 ROUNDS: 10 KB Single Arm High Pull (each side) 10 KB Single Arm Swings (each side) 10 KB Single Front Rack Squat (each side) 10 KB Single Arm Push Press (each side) 200m Single Shoulder Carry...
DISTANCE RUCK PREP
DISTANCE RUCK PREP
04.20.2025 "DISTANCE RUCK PREP" 6 - 12 Mile Ruck You pick the distance based on your training level. If you are new to rucking go a challenging distance that is farther than you have rucked before. If you are building...
Man running outdoors wearing GORUCK training vest and cap, homes in background, rucking gear
GOLDSMITH
04.19.2024 "GOLDSMITH" 4 ROUNDS: Ruck 400m 20 Ruck Push Ups Ruck 400m 20 Ruck Squats Rx: 30/20 lbs Scoring= for time
CLASSIC HURT
CLASSIC HURT
04.18.2024 "CLASSIC HURT" 1 ROUND: 21 Sandbag Thrusters 21 Burpees with hop over sandbag 15 Sandbag Thrusters 15 Burpees with hop over sandbag 9 Sandbag Thrusters 9 Burpees with hop over sandbag 15 Sandbag Thrusters 15 Burpees with hop over...
MARTIN
MARTIN
04.16.2024 "MARTIN" 4 ROUNDS: 400m Ruck 25 Ruck Swings 20 Ruck Goblet Squats 15 Ruck Push Ups Rx: Ruck 30/20 lbs Scoring= for time
BARENSTEIN 2
BARENSTEIN 2
04.15.2024 "BARENSTEIN 2" 5 ROUNDS: 10m Bear Crawl with Sandbag Drag 10 Sandbag Lunges (EACH LEG) 10 Sandbag Power Cleans Rx: Sandbag 60/40 lbs Scoring= for time
SATURDAZE
SATURDAZE
04.13.2024 "SATURDAZE" 5 ROUNDS: 10 Push-Up with Sandbag Drag 10 Burpee with Lateral Hop Over Sandbag 10 Sandbag Deadlifts 10 Sandbag Hang Squat Cleans 200m Fast Run (slick/unweighted) Cash Out: (not for time) 50 Single Leg V- Ups (total) 50...
Group of people flexing outdoors in athletic gear at a GORUCK club fitness event
BRING A FRIEND FRIDAY
04.12.2024 "BRING A FRIEND FRIDAY" 4 mile Ruck with a Friend (human or pet) You pick the load
GORUCK group doing outdoor rucking workout with backpacks in an urban street setting
FHUNDO
04.11.2024 "FHUNDO" 100 Sandbag Bent Over Rows 100 Sandbag Back Squats 100 Push Ups (slick/unweighted) 100 Ruck Walking Lunges (total) 100 Ruck Overhead Leg Raises 100m Farmers Carry (Ruck + Sandbag) 100m Ruck Side Shuffle Complete 100 reps of each...
Group of people outdoors with GORUCK rucksacks during a rucking fitness event
GOOD, BAD & UGLY
04.09.2024 "GOOD, BAD & UGLY" 1 Mile Ruck 1 minute Med Ball Bear Hug Hold (wear ruck) 400m Ruck + Med Ball Carry 40 Ruck Swings 1 minute Med Ball Bear Hug Hold (wear ruck) 1 Mile Ruck Rx: Ruck...
GORUCK team group photo outdoors with rucksacks, palm trees, and brick building background
IN THE BAG
04.08.2024 "IN THE BAG" Buy In: 400 Sandbag Shuffle 20 min AMRAP: 20 Sandbag Front Squats 1 minute Sandbag Overhead Hold 20 Sandbag Clean & Front Toss 1 minute Sandbag Wall Sit Cash Out: 400m Sandbag Shuffle Rx: Sandbag 60/40...
LANCER
LANCER
04.06.2024 "LANCER" 4 ROUNDS: 100m Ruck Walking Lunges 30 Ruck Push-ups 20 Ruck Overhead Flutter Kicks (4 count) 10 Sandbag Deadlifts Rx: Ruck 30/20 lbs, Sandbag 80/60 lbs Scoring= for time
Man outdoors wearing GORUCK gear performing a squat with a weighted sandbag on his shoulders
JOHNSTON
04.05.2024 "JOHNSTON" BUY IN: 50 Lateral Burpees over Sandbag or Ruck (Slick/Unweighted)2 ROUNDS: 800m Ruck 400m Ruck Suitcase Carry CASH OUT: 50 Lateral Burpees over Sandbag or Ruck (Slick/Unweighted) Rx: 30/20 lbs *if you want an extra challenge add some...
CHEQUE
CHEQUE
04.04.2024 "CHEQUE" 12 ROUNDS: 50m Ruck Shuffle Run 50m Sandbag + Ruck Run 6 Sandbag Bear Complex (no ruck) 8 Superman’s (Slick/ No Weight) Rx: Ruck 30/20 lbs & Sandbag 60/40 lbs Scoring= for time
Man in workout clothes smiling while exercising outdoors on pavement, GORUCK fitness training
COOKIE
04.02.2024 "COOKIE" 6 ROUNDS: 50 Ruck Step Ups (total) 25 Overhead Ruck Sit ups 5 Ruck Get-ups Rx: Ruck 30/20 lbs Scoring= for time
HENRY
HENRY
04.01.2024 "HENRY" 5 ROUNDS:400m Ruck with Sandbag Only 30 Sandbag Zercher Squats 20 Sandbag Overhead Push Press 10 Sandbag Reverse Bear Crawl Drag (total) Rx: Sandbag 60/40 lbs Each SB drag counts as 1 rep on the reverse bear crawl...
Group of men barefoot on outdoor training mat, GORUCK fitness community event
STOP, DROP & LUNGE
03.30.2024 "STOP, DROP & LUNGE" 40-min EMOM: Min 1: 10 Burpees Min 2: 20 SB Walking Lunge Min 3: 10 SB Flutter Kicks (4 count always) Min 4: 8 SB Shoulder to Overhead Min 5: Rest *Repeat for 8 total...
LADDERS
LADDERS
03.29.2024 "LADDERS" Complete the following for 10 rounds: Squats Push-Ups 400m Run or Ruck Rd 1 = 20 Reps Rd 2 = 18 Reps Each round decreases by 2 repetitions (Rd 3 = 16 reps...) Rx: 20/14 lb Weight Vest...
Group of people with rucksacks smiling outdoors near a boardwalk, GORUCK rucking event
POP, LOCK & RUCK IT
03.28.2024 "POP, LOCK & RUCK IT" 4 ROUNDS: 10 SB Cleans 10 SB Bulgarian Split Squats (each leg) 1 min SB OH Carry *Rest: 60-90 seconds 4 ROUNDS: 10 SB Ground to Overhead 10 SB Overhead Squats 1 min SB...