6 Rucking Workouts: From Beginners to Elite Rangers
“If you’re not in discomfort, you’re not training.”
—Military Endurance Motto
In a world of complicated fitness routines and trendy workouts, one age-old exercise stands out for its simplicity and effectiveness: rucking. Rucking, the act of simply walking with a weighted backpack, has been a staple of military training for decades, however, it has recently gained popularity in the civilian fitness world for its ability to deliver an efficient full-body workout while connecting individuals with the great outdoors. Beyond simply walking with weight, using your rucksack for a workout makes it simple to get in an efficient and effective workout without a ton of gear.
Today, I’ll give you ideas and challenges to make rucking workouts more interesting. Whether you’re a beginner or an Army Ranger, you’ll find an appropriate rucking workout and a more comprehensive and HIIT-based workout based on this experience and fitness level.
If you’re brand new to rucking then check out this article on how to get started with rucking and this one on my favorite gear, including my favorite rucksack.
Okay, now let’s dive in.
Rucking Workouts
Pick your level (easy, medium, or hard) based on your experience and how you are feeling today. Then, choose from either a "simple" ruck or a ruck full-body workout. Do a warm-up, drink some water, and get going.
Easy
1. Just Rucking: Establishing A Foundation
If you're just beginning your rucking journey then read this article for how to start your rucking workouts. Here is a sample progression:
Week 1: Ruck 2 days this week with 10-20#
Week 2: Ruck 3 days with 10-20#
Week 3: Ruck 3 days with 20-30#
Week 4: Ruck 3-4 days with 30#
Week 5: Listen to your body and progress as appropriate.
2. Total Body Rucking Workout (Circuit): The Rookie
Ruck 10 minutes
10 Squats (rucksack optional)
10 Pushups (rucksack optional)
Repeat 3-5 times
Medium
3. Just Rucking: Hike
Pick a moderately challenging hike with elevation. Pack your ruck with a familiar weight and hit the trails for 90 minutes. Use the app AllTrails to find good routes near you.
4. Total Body Rucking Workout: The Leg Crusher
Ruck 2 miles
2x15 Lunges
2x15 Squats
2x15 Hip Hinges
Ruck 2 miles
2x15 Lunges
2x15 Squats
2x15 Hip Hinges
Ruck 2 miles
Hard
5. Just Rucking: The Army Ranger
In the U.S. Army Ranger School, candidates are required to complete ruck marches of varying distances, typically between 6 and 12 miles, while carrying rucksacks weighing 45 to 75 pounds or more. This trucking workout mimics this and is intense, so proceed with caution (and plenty of progressive training ahead of time). Load up a 60-pound rucksack and hike 10 miles.
6. Total Body Rucking Workout: The Circuit Burn
Ruck 3 miles
Circuit: Do 5 rounds. of each.
10 Upright Rows with rucksack
10 Squats (rucksack optional)
10 Pushups (rucksack optional)
10 Clean and jerk with a rucksack
Ruck 3 miles
Did you try one of these workouts? Leave your comments in the section below to tell others how it went.
Looking for more rucking workouts? See these ideas:
WOD Well: Lots of options (but they're not all rucking-based so be aware).
Ruck.Training: A 12-Week Heavy Training Plan
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