Ruck/Run/Lift

**Ruck/Run/Lift** is a dynamic 9-week program designed to enhance your endurance, strength, and overall fitness. With 5 workouts scheduled each week, you'll alternate between rucking, running, and lifting to build a well-rounded physique. Whether you're pushing through a sprint, tackling a heavy ruck, or lifting hard in the gym, this program promises to challenge your limits and elevate your performance. Get ready to transform your fitness journey with a balanced approach that targets every muscle group and boosts your cardiovascular capacity!
For optimal results and recovery you should follow a Ruck/Run/Lift/Rest schedule. Once you finish the 9 week program, wait a week before starting the program again.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Push Press (Barbell)

Seated Row (Cable)

Zercher Squat (Barbell)

Incline Curl (Dumbbell)

Skull Crusher (Dumbbell)

Lift

Sprints today! Max effort! 30 seconds then a 1 minute rest, then back at it with all you got!

Sprint

Today you’ll be Rucking about 5 miles with a total weight of 10-20lbs 

Walk

Light Ruck

Medium Ruck

Push Up

Upright Row (Dumbbell)

Hack Squat

Romanian Deadlift (Barbell)

Inverted Row

Pushing for 2 miles with a 30+ lbs pack on.

Heavy Ruck

Distance today! Finish out a 5k (3.1 miles) at a steady pace 

Leg Extension

Leg Curl

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Half mile run as quickly as possible, really really push yourself through

5 miles with a 10-20lbs pack. Keep trying to push yourself 

Run!

Sprints for the day! 30 seconds with 1 minute of rest, push as hard as you can!

5 miles with a 10-20lbs pack. Push yourself!

5k (3.1 miles) at a strong steady pace, push yourself!

30 seconds of an all out sprint with a 1 minute rest between.

Sprint for 30 seconds as hard as you can, 1 minute rest and repeat! Push yourself!!

3+ miles with a 20-30lbs pack on your back

2 mile run at a strong consistent pace! Push yourself

0 reviews for Ruck/Run/Lift