Start this plan with a baseline test to give you a good idea of your current state of fitness. At the end of week 5, we retest to assess the progress you have made. By the end of week 6, you are ready to rock. Be sure to make the tough PT easier by adding friends. And some ACRT never hurts either. Good luck and good ruckin’.
Click here to download a PDF the plan.
Is there a acronym list for the 6week GoRuck training program? Like, what’s BWT stand for?
Jerry, I think it’s Body Weight. So Benchpress 65-75% BWT would be pressing about 70% of whatever your bodyweight is.
Hope this helps!
AFAP- as fast as possible
FLR- front leaning rest (plank)
BWT- body weight
ACRT- army combat readiness test
DB- dumbbell
BB- barbell
KB- kettle bell
EMOM- every min. on the min.
APFT- army physical fitness test
Thank you! I couldnt find the correct meanings anywhere!
On day two of week one, do you do the body weight pt and metabolic circuit right after you finish the body weight pt or do you do the metabolic circuit later in the day?
Hey guys! This link is dead!
One correction:
ACRT = Advanced Cellular Repair Technology (aka., beer)
Day 2 – starts with 4 sets of AFAP? So 4×2 mile? That alone is a very challenging workout if run at 5k-10k pace.
Hey what does ruckout mean?
Came across this whilst looking for obstacle / ruck training plans. In first week, especially like the log / ruck exercises. But no Go Ruck sessions in the UK 🙁
Is this a reasonable training plan for the Light challenges? Seems a bit excessive, but I haven’t done any of these challenges yet.
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