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Jump to: Weekly Format | Week 0 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12/13
You will find all weekly programming on this page, so bookmark it each week in case the corresponding Facebook post is hard to find.
WEEK 0: |
| Week 1 Day 1 (W1D1) is the first Monday of your Class session. If your Class begins on another day of the week, you will need the Week 0 Programming. Find Week 0 schedules here by the day of the week that your Class session begins on: Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday. |
WEEK 1: |
| W1D1 | Mobility WOD: Mobility Introduction |
| W1D2 |
Flex Ruck 2-4 Miles Pick your distance for W1D2, opting to go anywhere from 2-4 miles at your regular rucking pace. Resource: Your Posture Is Key |
| W1D3 | Full Body WOD: "The Boss Lady" + 1 Mile |
| W1D4 |
Speed Ruck 2 Mi Resource: The Need For Speed |
| W1D5 | Core WOD: "The Phoenix" |
| W1D6 | Ruck 4 Mi |
| W1D7 | Rest Day |
WEEK 2: |
| W2D1 | Mobility WOD + 1 Mile |
| W2D2 | Rest Day Resource: The Importance of Rest |
| W2D3 | Full Body WOD: "The Bass 20-30-40" + 1 Mile |
| W2D4 |
Interval Ruck 2 Mi Resource: How Are Intervals Different? |
| W2D5 | Core WOD: "The U-Haul" |
| W2D6 | Ruck 6 Mi |
| W2D7 | Rest Day |
WEEK 3: |
| W3D1 | Rest Day |
| W3D2 |
Flex Ruck 2-4 Mi Resource: Hot Day? Tips for Summer Training |
| W3D3 | Full Body WOD: "Star Force" + 3 Mile |
| W3D4 |
Speed Ruck 4 Mi Resource: How To Use Mobility Tools |
| W3D5 | Core WOD: "The Sidewinder" |
| W3D6 | Ruck 8 Mi |
| W3D7 | Rest Day |
WEEK 4: |
| W4D1 | Mobility WOD + 2 Mi Ruck |
| W4D2 |
Flex Ruck 2-4 Miles Pick your distance for W4D2, opting to go anywhere from 2-4 miles at your regular rucking pace. Resource: How To Use Mobility Tools |
| W4D3 | Full Body WOD: "The Enigma Machine" + 2 Mile |
| W4D4 |
Speed Ruck 2 Mi Resource: 12 Mile Timed Ruck Overview |
| W4D5 | Rest Day |
| W4D6 | Challenge: 12 Mile Timed Ruck |
| W4D7 | Rest Day |
WEEK 5: |
| W5D1 | Rest Day |
| W5D2 |
Flex Ruck 4-6 Miles Pick your distance for W5D2, opting to go anywhere from 4-6 miles at your regular rucking pace. Resource: If Some Is Good, Is More Better? |
| W5D3 | Full Body WOD: "Neighbor Nate's Crazy 8's" + 3 Miles |
| W5D4 |
Speed Ruck 3 Mi Resource: How to Stay Motivated |
| W5D5 | Core WOD: "Devil's 15" |
| W5D6 | Ruck 6 Mi |
| W5D7 | Rest Day |
WEEK 6: |
| W6D1 | Mobility WOD + 2 Mi Ruck |
| W6D2 |
Flex Ruck 4-6 Miles Pick your distance for W6D2, opting to go anywhere from 4-6 miles at your regular rucking pace. Resource: The "Whys" and "How" Behind the 10-Mile Conditioning Ruck |
| W6D3 | Rest Day |
| W6D4 |
Interval Ruck 4 Mi Resource: Back to Back Long Rucks, and Why? |
| W6D5 | Core WOD: "The Girls Can" |
| W6D6 | Challenge: 10 Mile Conditioning Ruck |
| W6D7 | OPTIONAL: Consecutive Ruck Flex Ruck up to 4 Miles |
WEEK 7: |
| W7D1 | Mobility WOD + 2 Mi Ruck |
| W7D2 |
Rest Day Resource: Team Dynamics |
| W7D3 | Full Body WOD: "Left, Right, Center" + 2 Mile |
| W7D4 |
Speed Ruck 5 Mi Resource: Team Roles |
| W7D5 | Core WOD: "Nowhere to Run" |
| W7D6 | Ruck 8 Mi |
| W7D7 | Rest Day |
WEEK 8: |
| W8D1 | Mobility WOD + 2 Mi Ruck |
| W8D2 |
Flex Ruck 4-6 Miles Pick your distance for W8D2, opting to go anywhere from 4-6 miles at your regular rucking pace. Resource: Being a Good Teammate |
| W8D3 | Full Body WOD: "Death by Ruck" + 2 Mile |
| W8D4 |
Speed Ruck 6 Mi Resource: Pacing & Break Strategies |
| W8D5 | Rest Day |
| W8D6 | Challenge: Ruck 20 Mi OR Ruck 26.2 Mi |
| W8D7 | Rest Day |
WEEK 9: |
| W9D1 | Mobility WOD + 2 Mi Ruck |
| W9D2 |
Flex Ruck 6-8 Miles Pick your distance for W9D2, opting to go anywhere from 6-8 miles at your regular rucking pace. Resource: Fueling Strategies & Nutrition |
| W9D3 | Full Body WOD: "Worst Hobby Ever" + 2 Mile |
| W9D4 |
Speed Ruck 5 Mi Resource: Packing List & Printable PDF |
| W9D5 | Rest Day |
| W9D6 | Ruck 6 Mi |
| W9D7 | Rest Day |
WEEK 10: |
| W10D1 | Mobility WOD + 2 Mi Ruck |
| W10D2 |
Flex Ruck 4-6 Miles Pick your distance for W10D2, opting to go anywhere from 4-6 miles at your regular rucking pace. Resource: Support Crew |
| W10D3 | Rest Day |
| W10D4 |
Interval Ruck 4 Mi Resource: Navigation Challenge |
| W10D5 | Core WOD: "3:60" |
| W10D6 | Challenge: 10 Mile Navigation Ruck |
| W10D7 | OPTIONAL: Consecutive Ruck Flex Ruck up to 6 Miles |
WEEK 11: |
| W11D1 | Rest Day |
| W11D2 |
Flex Ruck 2-4 Miles Pick your distance for W11D2, opting to go anywhere from 2-4 miles at your regular rucking pace. Resource: What to Do When Things Fall Apart |
| W11D3 | Full Body WOD: "The Boss Lady" Revisited + 2 Mile |
| W11D4 |
Speed Ruck 3 Mi Resource: Tapering |
| W11D5 | Core WOD: "The Essentials" |
| W11D6 | Ruck 4 Mi |
| W11D7 | Rest Day |
WEEK 12/13: |
| W12D1 | Mobility WOD + 2 Mi Ruck |
| W12D2 |
Taper Resource: Getting Your Mind Right |
| W12D3 | Taper Resource: What Next? |
| W12D4-ENDEX | Taper |
WEEK 0 - Tuesday Start: |
| W0D1 | Resource: Starting Off on the Right Foot |
| W0D2 | Ruck 2 Mi |
| W0D3 | Core WOD: "The Girls Can" |
| W0D4 | Rest & Planning Day |
| W0D5 | Ruck 4 Mi |
| W0D6 | Rest & Planning Day |
WEEK 0 - Wednesday Start: |
| W0D1 |
Ruck 2 Mi Resource: Starting Off on the Right Foot |
| W0D2 | Core WOD: "The Girls Can" |
| W0D3 | Ruck 4 Mi |
| W0D4 | Rest Day |
| W0D5 | Rest Day |
WEEK 0 - Thursday Start: |
| W0D1 | Resource: Starting Off on the Right Foot |
| W0D2 | Ruck 2 Mi |
| W0D3 | Core WOD: "The Girls Can" |
| W0D4 | Rest & Planning Day |
WEEK 0 - Friday Start: |
| W0D1 | Resource: Starting Off on the Right Foot |
| W0D2 | Flex Ruck 2-4 Mi |
| W0D3 | Core WOD: "The Girls Can" |
WEEK 0 Saturday Start: |
| W0D1 | Resource: Starting Off on the Right Foot |
| W0D2 | Flex Ruck 2-4 Mi |
WEEK 0 - Sunday Start: |
| W0D1 | Resource: Starting Off on the Right Foot |
WEEKLY FORMAT: |
| D1 | Mobility Workouts |
| D2 | Shorter Rucks |
| D3 | Full Body Workouts |
| D4 | Speed or Interval Rucks |
| D5 | Core Workouts |
| D6 | Longer Rucks and Challenges |
| D7 | Rest Day |