Workouts

Group rucking with GORUCK gear on a wooded trail, showcasing outdoor fitness and teamwork.
SPADES
02.13.2025 "SPADES" 1 Mile Jerry Can Farmers Carry (ruck optional) *every time you put them down you have to hold one jerry can locked out overhead for 30 seconds Rx: Jerry Cans 55lbs x 2/ 45lbs x2 *wear ruck for...
Group of people squatting outdoors with GORUCK rucksacks over their heads during a fitness event
CLUBS
02.11.2025 "CLUBS" 4 ROUNDS: 10 Ruck Cossack Squats (each) 10 Ruck Bulgarian Split Squats (each) 16 Ruck Walking Double Pump Lunges (total) 16 Sandbag Deadlifts (wearing ruck) 400m Ruck Shuffle Good form is the goal here, not speed. Let your...
Group of people in athletic gear with GORUCK backpacks posing outside under neon Duval sign
DIAMONDS
02.10.2025 "DIAMONDS" BUY IN: 100 KB Russian Swings 4 ROUNDS: 10 KB Bicep Curls (each) 20 KB Overhead Tricep Extensions 10 Lateral Burpees Over KB 20 Alternating KB Hang Clean & Press (total) 20 Tricep Push Ups on KB CASH...
GORUCK community group posing outdoors, flexing arms in athletic gear at a rucking event
MEDBALL MADNESS
02.08.2025 "MEDBALL MADNESS" 6 Rounds: 10 Medball Over shoulder toss (alternate shoulders) 10 Medball Uneven squats (5 each side) 100ft Medball Bear Hug Carry *Rest 1:00 min between rounds Rx+: 100/80lb Medball Rx: 80/60lb Medball Scaled: 60/40lb Medball Scoring= for...
Group of people outdoors lifting GORUCK rucksacks during a rucking fitness event
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PRESS, SWING, LUNGE
02.07.2025 "PRESS, SWING, LUNGE" 5 rounds: 6 KB Snatch to push up (each arm) 20 Single arm alternating KB swings (10 each arm) 20 KB Goblet Skipping lunges *Rest 2:00 mins between rounds Rx: 53/35lb Kettlebell Scaled: 35/26lb Kettlebell Scoring=...
Man in GORUCK gear carrying weighted sandbag outdoors, participating in rucking event
GRIT IT OUT
02.06.2025 "GRIT IT OUT " 20 minute EMOM 5 - Push up, clean, squat to OH press complex Rx: 60/40lb Sandbag Complete 5 reps of the complex every minute on the minute for 20 minutes. Your time remaining in each...
Group of smiling men outside brick building, one wearing GORUCK shirt, post-ruck event
FEBRUARY FUNCTION CHECK
02.05.2025 "FEBRUARY FUNCTION CHECK" 2 minutes - max reps ruck squats baseline weight on back
Group rucking on forest trail with GORUCK packs, enjoying outdoor teamwork and fitness.
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SANDBAG 2.0 TUFF
02.04.2025 "SANDBAG 2.0 TUFF" 4 rounds 5 Sandbag get-ups (each side) 8 Sandbag shoulder press 100' Sandbag overhead carry *Rest 2:00 mins between rounds 4 rounds 12 Sandbag Bent over row 250m Sandbag Back Rack Carry 8 Sandbag Back Rack...
Group of athletes posing inside CrossFit gym under 'Tough times don't last. Tough people do.' mural
MEDBALL WOD
02.03.2025 "MEDBALL WOD" 4 rounds: 100ft Medball Bear Hug Carry 10 Medball Burpee to Clean *Rest 2:00 mins between rounds 4 rounds: 8 Medball Squat press over bar 20 Bear hug alternating reverse lunges (10 each leg) *Rest 2:00 mins...
Two people rucking and training with weighted gear between palm trees outside, GORUCK style
O DARK THIRTY
02.01.2025 "O DARK THIRTY" BUY IN: 200m Ruck + Heavy SB Bear Hug Carry 4 ROUNDS: 400m Ruck Shuffle 30 Ruck Thrusters 30 Ruck Leg Raises 30 Ruck Russian Twists (2ct) CASH OUT: 200m Ruck + Heavy SB Bear Hug...
Group of five people in GORUCK gear outdoors at an event, with tents and trees in background
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ROGER THAT
01.31.2025 "ROGER THAT" 4 ROUNDS: 20 Alternating KB Hang Clean & Press 15 Overhead KB Tricep Extentions 10 KB Single Arm Bicep Curls (each arm) 15 KB Single Arm Bent Over Rows (each) 20 KB Close Grip Floor Press Grab...
Group of people enjoying sunny rooftop gathering, GORUCK community, city skyline in background
SOUP SANDWICH
01.30.2025 "SOUP SANDWICH" 1000m Ruck 1 minute Plank Hold 800m Ruck 80 Ruck Swings 600m Ruck 60 Ruck Walking Lunges 400m Ruck 40 Single Arm Ruck Strict Press (total) 200m Ruck 20 Ruck Plank Ups Rx: Ruck 30/20 lbs Scoring=...
Group of people with dogs rucking outdoors on a trail, wearing GORUCK gear
JANUARY FUNCTION CHECK RETEST
01.29.2025 "JANUARY FUNCTION CHECK RETEST" 2 Mile Ruck For Time Use your baseline weight for ruck.
Group of people rucking with GORUCK gear, carrying buckets and American flag on city street
AWOL
01.28.2025 "AWOL" Minute Stations:4 ROUNDS: Minute 1 - Burpee Sandbag over head Minute 2 - Sandbag OH Hold Minute 3 - Sandbag Back Squats Minute 4 - Sandbag Power Cleans Minute 5 - Rest Rx: Sandbag 60/40 Scaled: Sandbag 40/20...
Man wearing GORUCK gear holding a weighted sandbag outdoors during a rucking event
GOT YOUR SIX
01.27.2025 "GOT YOUR SIX" 25min AMRAP:200m Ruck + Sandbag Carry 15 Sandbag Bent Over Rows 10 Sandbag Lateral Toss 5 Ruck Push Ups Rx+: Ruck 45/30, Sandbag 80/60 *wear ruck entire workout Rx: Ruck 30/20, Sandbag 60/40 *wear ruck entire...
GORUCK outdoor training event with group learning grappling techniques on grass
STAY WITH IT
01.25.2025 "STAY WITH IT" 2 ROUNDS:1 mile Ruck into... 5 ROUNDS: 10 Ruck Squats 10 Ruck Lunges (total) Rx: Ruck 30/20lbs Scaled: decrease ruck weight and/or decrease number of rounds Scoring= for time
GORUCK group recovering after outdoor rucking workout on brick sidewalk and street
ZERCH
01.24.2025 "ZERCH" 50ft Sandbag Zercher Carry 20, 15, 10, 5- Sandbag Zercher Squats Sandbag Hang Clean & Press *complete the 50ft SB Zercher Carry at the start of each round Rx:Sandbag 60/40 lbs Scaled: Sandbag 40/20 lbs Scoring= for time...
Group of people at GORUCK Sandlot JAX fitness festival outdoors with event banners and stage
HOLD THE SAUCE
01.23.2025 "HOLD THE SAUCE" Buy In: 800m Ruck Shuffle 4 ROUNDS:10 Ruck Bulgarian Split Squats (each leg)15 Ruck Thrusters20 Ruck Leg Raises 1 minute Plank Hold (ruck optional) Cash Out: 800m Ruck Shuffle Rx: Ruck 30/20 lbs Scaled: Ruck 20/10...
GORUCK group rucking with backpacks and American flag in a cemetery, outdoor training event
ON A ROLL
01.21.2025 "ON A ROLL" 6 Rounds:200m Ruck + KB Shuffle 10 Ruck Push-Ups10 Ruck OR KB Get-Ups (5 each side) Rx: Ruck 30/20, KB 35/26 Scaled: Ruck 20/10, KB 26/18 *if form suffers during push-ups then do them slick/unweighted Scoring=...
Group of people in GORUCK gear waving at park playground, sunny day, community rucking event
MEAT & POTATOES
01.20.25 "MEAT & POTATOES" 20 minute AMRAP:5 Sandbag Bear Complex10 Sandbag Bent Over Row15 Sandbag Deadlifts20 Sandbag Flutter Kicks (4 count) Rx: Sandbag 60/40Scaled: Sandbag 40/20 Rounds + Reps
Three people outdoors squatting with GORUCK rucksacks overhead near orange buckets during a rucking fitness event
3 MILER
01.17.25 "3 MILER" Ruck 3 Miles You pick the load. Scoring= for completion