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Week 9 · Day 5 · Block 3

Long Ruck

75-90 MIN

If you only do one session this week, do this one. The loaded ruck is the keystone of the entire program.

Path A · On-ramp

  1. 75 min continuous ruck, conversational pace
  2. Weight vest or pack at 25 lb
  3. Choose a route you enjoy. This is the keystone session

Path B · Build

  1. 90 min continuous ruck, conversational pace
  2. Weight vest or pack at 30 lb
  3. Choose a route you enjoy. This is the keystone session