Entrenamientos

GORUCK event participants wearing rucksacks, crawling outdoors with orange GORUCK buckets
THE GAUNTLET
04.10.2025 "THE GAUNTLET" Buy In: 30 Ruck Plank Ups 20 minute AMRAP: 50 Burpees (slick) 40 Ruck Oblique Crunches (each side) 30 Ruck Sit Ups with OH Press 30 Burpees (slick) 40 Ruck Oblique Crunches (each side) 50 Single Leg...
GORUCK group rucking with backpacks and American flag in front of a white hotel building
DO-OVER
04.08.2025 "DO-OVER" 1 mile Heavy Ruck For Time Rest 5 minutes1 mile Heavy Ruck For Time *On your second ruck, try to beat the time it took you to complete the 1st mile ruck. Rx: 45/30 (if this is your...
Three men in GORUCK shirts smiling on a sunny beach, representing rucking community.
MUSCLE FARM
04.07.2025 "MUSCLE FARM" BUY IN: 400m Farmers Carry 5 Rounds: 10 SB Floor or Bench Press 10 Tempo Tricep Push Ups (3-1) 10 SB Hang Cleans 10 SB Strict OH Press 10 SB Bent Over RowsCASH OUT: 400m Farmers Carry...
Group of five smiling GORUCK ruckers with backpacks, palm trees, and sunrise in background
CORE ACTIVATION
04.04.2025 "CORE ACTIVATION" 6 Rounds:20 Mountain Climbers (2 count, slick)20 Seated Ruck Russian Twist (2 count)20 Ruck Leg Raises100m Single Arm Overhead Carry Rx: Ruck 30/20 lbs Scoring= for completion
Group of people rucking with GORUCK backpacks outdoors in a sunny suburban neighborhood
MURPH PREP
04.03.2025 "MURPH PREP" 4 Rounds:200m Ruck Shuffle 20 Sandbag Bent Over Rows (wear ruck or vest) 200m Ruck Shuffle 20 Ruck Push-ups 200m Ruck Shuffle 20 Ruck Squats Rx: Sandbag 60/40, Wear Ruck 30/20 lbs or Vest 20/14 lbs for...
Person rucking with GORUCK backpack and large American flag outdoors on sunny day
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JOKE'S ON YOU
04.01.2025 "JOKE'S ON YOU" 30-20-10Sandbag Power Cleans Sandbag Push Press*200m Suitcase Carry after each set Rx+: Sandbag 80/60 lbs Rx: Sandbag 60/40 lbs Scaled: Sandbag 40/20 lbs Scoring= for time
Group of people in athletic gear posing outside GORUCK facility, showing rucking equipment
22
03.31.2025 "22" BUY IN: 1 min Wall Sit w/ Ruck at chest20 min AMRAP:5 Sandbag Man Makers10 Ruck Cossack Squats (each side)15 Sandbag Sumo Squat High Pull200m Ruck + Sandbag CarryCASH OUT: 1 min Wall sit w/ Ruck at chest...
GORUCK rucking event participants wearing backpacks perform bear crawls outdoors next to orange GORUCK buckets.
BURPEE LADDER OF REGRET
03.29.2025 "BURPEE LADDER OF REGRET" BUY IN: 50 Ruck Flutter Kicks (ruck overhead, 4 count)20 Burpees 200m Object Carry (sandbag, med ball, ruck, etc) 18 Burpees 200m Object Carry 16 Burpees 200m Object Carry 14 Burpees 200m Object Carry 12...
Bearded man with tattoos lifting GORUCK sandbag outdoors, wearing sunglasses and bucket hat
5k Ruck
03.28.2025 "5k Ruck " Ruck 3.1 Miles (pick a load a little heavier than your baseline weight) pick a load a little heavier than your baseline weight Scoring= for time
GORUCK outdoor training event with group watching ground grappling demonstration on grass
RUCKIN' JERRY
03.27.2025 "RUCKIN' JERRY" BUY IN: 400m Jerry Can Farmers Carry (wear ruck)4 ROUNDS:10 Ruck Bulgarian Split Squats (each) 15 Ruck Push -Ups 50 Ruck Step - Ups (total) CASH OUT: 400m Jerry Can Farmers Carry (wear ruck) Rx: Jerry Cans...
GORUCK team rucking on sunny sidewalk, carrying rucksacks and American flag, palm trees
MARCH FUNCTION CHECK RETEST
03.26.2025 "MARCH FUNCTION CHECK RETEST" 2 minutes - max reps overhead press with ruck or sandbag You pick the load
Group of people in athletic gear at GORUCK gym, American flag backdrop, smiling after rucking workout
INCHWORM
03.25.2025 "INCHWORM" 4 ROUNDS: 50ft Sandbag Front Toss 50ft Sandbag Drag Bear Crawl 4 ROUNDS: 50ft Sandbag Front Rack Lunges 50ft Sandbag Overhead Carry 4 ROUNDS: 20 Sandbag Overhead Leg Rasies (laying on back) 20 Single Leg V-Ups (slick) Rx:...
Group of GORUCK participants with rucksacks and American flag outside brick building, palm trees
KB & ME
03.24.2025 "KB & ME" 30 Minute AMRAP: 5L/5R Sand Kettlebell Snatch 10 Sand Kettlebell Double Pump Goblet Squats 15 Sand Kettlebell Russian Swings 20 Flutter Kicks (Sand Kettlebell Over Chest) 25 Meter Left Side Suitcase Carry 25 Meter Right Side...
GORUCK outdoor rucking workout, participants on ground lifting sandbags, water sprayed, training gear visible
FOX FORCE 55
03.22.2025 "FOX FORCE 55" BUY IN: 50 Sandbag Clean & Front Toss 2 ROUNDS: 55 Sandbag Back Rack Walking Lunges 10 Sandbag Devils Press 55 Sandbag Bent Over Rows 10 Sandbag Devils Press 55 Sandbag Thrusters 10 Sandbag Devils Press...
Person rucking with a GORUCK backpack and carrying an American flag outdoors
WHISKEY TANGO FOXTROT
03.21.2025 "WHISKEY TANGO FOXTROT" 30-20-10 (not for time) Sandbag Curls Sandbag Hang Cleans Sandbag Plank Pull Throughs (total) Sandbag Skull Crushers Sandbag KB Single Arm Bench/Floor Press (each) L/R Rx: Sandbag 60/40 lbs, KB 53/35 lbs Scoring= for completion
Group of people rucking outdoors wearing GORUCK gear on a sunny neighborhood street
HOLD THE BURPEES
03.20.2025 "HOLD THE BURPEES" 4 ROUNDS: 400m Sand Med Ball Carry (no ruck) 400m Ruck Shuffle *every time you drop the med ball do 5 Burpees Rx: Sand Med Ball 100/80 lbs, Ruck 45/30 lbs Intermediate: Sand Med Ball 80/60...
GORUCK group outdoors with rucking gear, dog, and event board, smiling after workout
SUIT UP
3.18.2025 "SUIT UP" Wear Weight Vest20 minute AMRAP:5 Pull-ups or 10 Sandbag Bent Over Rows 10 Push Ups 15 Squats Rx+: Vest 30/20 lbs, Sandbag 80/60 lbs Rx: Vest 20/14 lbs, Sandbag 60/40 lbs *If you do not have a...
Group fitness class at GORUCK gym with athletes posing by ROGUE boxes under American flag
DOCTOR'S ORDERS
03.17.2025 "DOCTOR'S ORDERS" 3 ROUNDS:10 Sandbag Power Cleans 15 Sandbag Push Press 20 Sandbag Deadlifts 100ft Sandbag Carry 20 Sandbag Deadlifts 15 Sandbag Push Press 10 Sandbag Power Cleans Rx: 60/40 lb Sandbag Scoring= for time
GORUCK team rucking on a city sidewalk, carrying backpacks and an American flag
SIEGE
03.15.2025 "SIEGE" Complete the following for 10 rounds: Ruck Squats Ruck Push-Ups Ruck Walking Lunges (total) 200m Ruck + Sandbag Shuffle Rd 1 = 20 Reps. Rd 2 = 18 Reps Rd 3 = 16 Reps... Each round decreases by...
BELLYACHE
03.14.2025 "BELLYACHE" 5k (3.1 miles) Ruck for Time Into... 3 ROUNDS: (for completion) 20 Ruck Plank Knee to Elbow 20 Ruck Flutters (4 count) 20 Ruck Russian Twists (2 count) Rx: Ruck 30/20 lbs Scoring= 5k for time Core work...
Group of people with rucksacks and dogs outdoors, GORUCK rucking event in nature
300
03.13.2025 "300" 3 ROUNDS: 20 Ruck Push-Ups 20 Ruck Swings 20 Ruck Goblet Squats 20 Sandbag Hang Clean & Press (wear ruck) 20 Sandbag Lateral Toss (wear ruck) 200m Sandbag Suitcase Carry (wear ruck) Rx: Ruck 30/20 lbs, Sandbag 60/40...