🎒 Rucking · 6 weeks · 3×/week · beginner
Rucking Starter
Ruck an hour comfortably at 15–20% of body weight.
Adds time before weight, exactly as it should be. Low recovery cost, so it stacks well with strength training.
What you need
- • Backpack or ruck plate
- • Supportive shoes
- • 3 sessions per week
Week by week
Week 1
Learn the load10% of body weight, no more.
Week 3
Longer ruckWeek 4
Add weightMove to 15% of body weight.
Week 5
Hills under loadWeek 6
BenchmarkFinish with a comfortable loaded hour.