Workouts

Group of people rucking outdoors with GORUCK gear, carrying weighted sandbags in city setting
MINI-MURPHS
03.26.2024 "MINI MURPHS" 5 ROUNDS: 15 Squats 10 Push-ups 5 Pull-ups or 10- Sandbag Bent Over Rows 5-Minute Weight Vest Run/Ruck Rx: Vest 20/14 lbs *wear vest for entire workout, if you don't have a vest wear your ruck Scoring=...
Man outdoors lifting GORUCK rucksack sandbag in bright urban setting with parked cars
DOUBLE DEATH BY THRUSTER
03.25.2024 "DOUBLE DEATH BY THRUSTER" 2 ROUNDS: Start with (5) sandbag thruster repetitions in the first minute. Every minute on the minute, add (1) thruster rep until you fail the required number of reps in the minute. Once you reach...
NO SANDBAGGING
NO SANDBAGGING
03.23.2024 "NO SANDBAGGING" 21-15-9-9-15-21 Thrusters Burpee w/ Lateral Hop Rx: 80/60 lbs Scaled: 60/40 lbs Scoring= for time
Group of people rucking outdoors with GORUCK gear and sandbags on city street
GRUNT WORK
03.22.2024 "GRUNT WORK" 2 ROUNDS: 25 Sandbag Burpees 25 Sandbag Back Squats 25 Sandbag Burpees 25 Sandbag Back Squats Rest 1 Minute after round 1 Rx: 60/40 lbs Scoring= total time
GORUCK rucking group gathering outdoors, wearing backpacks, American flag, palm trees in background
WEIGHTED LOREDO
03.21.2024 "WEIGHTED LOREDO" 6 ROUNDS: 24 Ruck Squats 24 Ruck Alternating Lunges (total) 24 Ruck Push Ups 400 Meter Run Rx: 30/20 lbs Scoring= total time
GORUCK participants with weighted rucks performing group exercise on street with orange buckets.
BEAR FIGHT
03.19.2024 "BEAR FIGHT" 20-18-16-14-12-10 Burpee w/ Lateral Hop Sandbag Back Squats Sandbag Bent Over Rows Sandbag Alternating Lunges (total) *After each set perform 100m Sandbag Bear Hug Carry Rx: 60/40 lbs Scoring= for time
Group of people with backpacks and dogs rucking on the beach at sunset, GORUCK community event
THE WEIGHTED 100s
03.18.2024 "THE WEIGHTED 100s" 10 ROUNDS: 10 Ruck Push-Ups 10 Ruck Squats 10 Toe Touch Crunches w/ Ruck Rx: 30/20 lbs Scoring= for time
Group rucking with GORUCK gear on a sunny sidewalk, carrying an American flag.
24.3 GORUCK Version
03.16.2024 "24.3 GORUCK Version" OPTION A: (need a pull-up bar) 5 ROUNDS: 10 Sandbag Thrusters (60/40 lbs) 10 Pull Ups rest 1 minute then: 5 ROUNDS: 7 Sandbag Thrusters (80/60 lbs) 7 Chest to Bar Pull Ups OPTION B: 5...
Man wearing GORUCK cap with dog outdoors, sunny day, palm trees in background
400
03.15.2024 "400" 4 ROUND: 400m Sand Med Ball Carry (no ruck) 400m Ruck Run *every time you drop the med ball 20 air squats (slick) Rx: Ruck 30/20 lb, Med Ball 100/80 lb you do not need to do 20...
CASH
CASH
03.14.2024 "CASH" Buy In: 400m Sandbag Zercher Carry 3 ROUNDS: 30 Sandbag Deadlifts 30 Sandbag Shoulder to Shoulder 30 Ruck Push-Ups Cash Out: 1 mile Ruck Wear ruck for entire workout Rx: 30/20 ln Ruck, 60/40 lb Sandbag Scoring= total...
GORUCK outdoor rucking event with instructor demonstrating martial arts on grass with group watching
0100
03.12.2024 "0100" 5 ROUNDS: 20 Single Arm KB Sit-Ups (total) 20 Russian KB Swings 20 KB Goblet Squats 20 Plank KB Pull Through (total) 20 KB Front Rack Walking Lunges (total) Pick KB weights that are challenging with good technique...
GORUCK community group posing outdoors after rucking workout, holding whiteboard with exercises.
311
03.11.2024 "311" 10 MIN AMRAP: 3 Sandbag Get Ups (each side) 11 Sandbag Clean & Press 25 ft Reverse Bear Crawl Sandbag Drag Rest 2 Minutes 10 MIN AMRAP: 3 Sandbag Over Shoulder (each side) 11 Sandbag Squat Cleans 25...
24.2 GORUCK Version
24.2 GORUCK Version
03.09.2024 "FINALE" 20 Minute AMRAP: 300 meter Run 10 Sandbag Deadlifts 50 Lateral Hops over Sandbag Rx: 100/80 lb Sandbag Scale down weight if needed to keep quality form throughout Scoring= Total reps in 20 minutes Every 10 meters =...
RUCK & CORE
RUCK & CORE
03.08.2024 "RUCK & CORE" 5k (3.1 miles) Ruck for Time Into... 3 ROUNDS: (for completion) 20 Ruck Sit-Ups 20 Ruck Flutters (4 count) 20 Ruck Russian Twists (2 count) Rx: 30/20 lb Ruck Scoring= 5k time
DELTA DOUBLE
DELTA DOUBLE
03.07.2024 "DELTA DOUBLE" 2 ROUNDS: 20 Push-Ups 20 Ruck Swings 20 Sandbag Bent Over Rows 20 Sandbag Hang Clean & Press 20 Sandbag Lateral Toss 200m Sandbag Suitcase Carry Rx: Wear a weight vest for entire workout. Switch hands as...
ELEVATED ECHO
ELEVATED ECHO
03.05.2024 "ELEVATED ECHO" 10 minutes Elevation or Stair Ruck 100m Ruck Overhead Carry 100 Ruck Step- Ups 100m Ruck Overhead Carry 100 Ruck Step- Ups 10 minutes Elevation or Stair Ruck Rx: 30/20 lb Ruck Scoring= for completion
Group rucking outdoors with GORUCK gear under palm trees on a sunny street.
FIFTY FOXTROT
03.04.2024 "FIFTY FOXTROT" Buy In: 400m Sandbag Run 50 Sandbag Seated Press 50 Sandbag Over The Shoulder 50 Burpees Over The Sandbag 50 Sandbag Lunges (total) Cash Out: 400m Sandbag Run Rx: 60/40 lb Sandbag Scoring= total time
24.1 GORUCK Version
24.1 GORUCK Version
03.02.2024 "24.1 GORUCK Version" FOR TIME: 21 kettlebell snatches, arm 1 21 lateral burpees over kettlebell 21 kettlebell snatches, arm 2 21 lateral burpees over kettlebell 15 kettlebell snatches, arm 1 15 lateral burpees over kettlebell 15 kettlebell snatches, arm...
GORUCK group rucking with backpacks on forest trail, highlighting outdoor teamwork and training
SHANNON
03.01.2024 "SHANNON" 35 min AMRAP: 1 min Sandbag Deadlift Hold 16 Burpees 200m Run 19 Sandbag Thrusters Wear a weight vest (20/14 lb) for entire workout Sandbag weight 60/40 lb Sandbag Deadlift Hold counts as 1 rep In honor of...
Man in blue t-shirt resting on brick walkway with GORUCK backpack and gear outdoors
THE FARMER
02.29.2024 "THE FARMER" 20 Med Ball Cleans 400m Kettlebell Farmer Carry 400m Med Ball Bear Hug Carry 20 Med Ball Cleans Rx: Med Ball 100/80 lb & Kettlebells 53/35 lb For the Farmer Carry you can use Jerry Cans, Rucks,...
Three men at a GORUCK event indoors, with American and Florida flags in the background.
INVESTED
02.27.2024 "INVESTED" Buy In: 400m Run 10 ROUNDS: 10 Push Ups 10 Bulgarian Split Squats (each leg) 10 Sandbag Push Press 10 Tempo Squats (1 count pause at the bottom) Wear a weight vest for all movements. You pick the...