GORUCK 6 Week Training Plan

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.



    • Caitlin says:

      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

  1. Bobby Perkins says:

    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!

  2. Kyle Janof says:

    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?

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