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Week 1 · Day 5 · Block 1

Long Ruck

50-65 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. 50 min continuous ruck, conversational pace
  2. Weight vest or pack at 10 lb
  3. Choose a route you enjoy. This is the keystone session

Path B · Build

  1. 65 min continuous ruck, conversational pace
  2. Weight vest or pack at 20 lb
  3. Choose a route you enjoy. This is the keystone session