RUN.RUCK.LIFT.
Run.Ruck.Lift. Basic is your starting point—a foundation to step into who you can truly be by embracing challenge.
This program lays the groundwork for primal movement patterns while reinforcing the ligaments, tendons, and muscles through tempo, overload, and linear progression. By strengthening these fundamental structures, you’ll support bone and joint health, preparing your body to meet the demands of life head-on.
The result?
You’ll move better, feel better, and become more resilient to injury.
The Key to Success
Success in this program comes down to one thing—commitment. Show up, be consistent, and prioritize yourself.
When you invest in your own growth, you show up stronger for your family, friends, and community.
Be the change.
The Mental Battle
This program isn’t just about physical strength; it’s about mental toughness. During the runs and rucks, you’ll face inner battles. Doubt will creep in, and you’ll question what you’re doing.
But in those moments, you’ll have the chance to dig deeper and take control of your inner dialogue.
• Find your positive inner voice. Name it. Strengthen it.
• Recognize the negative voice that wants you to quit. Name it, confront it, and take ownership.
Through this process, your tolerance for discomfort will grow, and so will your character.
We believe this: “If you want it, you must earn it.” This is where your voice begins.
WANT IT. EARN IT.
1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
5:00 Reverse Walk or Jog 1:00/side Calf Stretch into 3 Rounds 5/side Knee Over the Toe Front Foot Elevated Split Squat (KOT FFESS) 8/side Cossack Squats 15-20/side Lateral Band Walks
B1
Goblet Squat NHA
4 x 8
B2
Half Kneeling Dumbbell Single Arm Strict Presss
4 x 8
Conditioning
C
10:00 Ruck RPE 2-3 Basic Light Standards High-20lbs Low-10lbs
Recovery
D
1-2 Rounds 3:00 Seated Forward Fold 10 90/90 Hip Swivels
Warm Up
A
5:00 Reverse Walk or Jog 1:00/side Calf Stretch into 3 Rounds 5 Inchworms (Optional Push Up) 3/side Spiderman Lunges with Twist 5 Up Dog Down Dogs 5 Cat Cows
B1
Ring Rows NHA
4 x 8
B2
Single Dumbbell Seated Goodmorning
4 x 8
B3
Hollow Tuck Hold
Conditioning
C
10:00 Run/Jog; RPE 2-3 *This may be :30 Jog/:30 Walk or 1:00 Jog/1:00 Walk, or a 10:00 Run/Jog. We are base building in this first phase.
Recovery
D
1:00 in each position and each side 3 Way Banded Hamstring Stretch *May use a belt or rope, does not have to be a band.
Warm Up
A
5:00 Reverse Walk or Jog 1:00/side Calf Stretch into 3 Rounds 8 VMO Squats (Cyclist Squats) *Elevate Heels 3-4" 10/side Elephant Walks 100' Heel Walks 100' Toe Walks
B1
Wall Sit NHA
4 x 0:30
B2
Prone Elbow Plank
4 x 0:30
Conditioning
C
Run/Walk Intervals for 10:00 1:00 on (Run or Jog) at RPE 4-5 1:00 off (Walk) at RPE 1-2
Recovery
D
1:00 in each position and each side 3 Way Banded Hamstring Stretch 2:00 Saddle Position *May use a belt or rope, does not have to be a band.
Warm Up
A
5:00 Reverse Walk or Jog 1:00/side Calf Stretch into 2-3 Rounds 10 90/90 Hip Swivels 10 Cat Cows (Exhale on the Cat, Inhale on the Cow) 10 Up Dog Down Dogs (1-2 Deep Belly Breathes in each position) 10 Glute Bridges (2-3 second Hold at the Top)
B1
KOT Front Foot Elevated Split Squat
3 x 5
B2
Tibialis Raise
4 x 15
B3
KOT Calf Raise
3 x 15
Conditioning
C
20:00 Walk *You may add a Ruck today if you choose. Remember it is a recovery day and it is okay to just go for a walk.
Recovery
D
1-2 Rounds 1:00/side Pigeon Stretch 1:00/side Fragon Stretch 1:00/side Couch Stretch 1:00/side Puppy Dog Stretch
Warm Up
A
5:00 Reverse Walk or Jog 1:00/side Calf Stretch into 3 Rounds 10 Side to Side Shoulder Rotations 5 Three-Way Band Pull Aparts 10/side Floor Sweepers
B
4:00 Neck Mobility
C1
Kettlebell RDL NHA
4 x 8
C2
Suitcase Carry
4 x 50
C3
1/2 Kneeling Wall Sweeps
4 x 5
Conditioning
D
10:00 Ruck RPE 2-3 Basic Light Standards High-20lbs Low-10lbs
Recovery
E
1-2 Rounds 1:00/side Dragon Stretch 1:00/side Thread the Needle 1:00/Twisted Cross 1:00 Puppy Dog Stretch
Warm Up
A
5:00 Reverse Walk or Jog 1:00/side Calf Stretch into 3 Rounds 10 Thoracic Shoulder Rolls (Forward and Backward0 5 Inchworms to Spiderman Lunge with Thoracic Reach 15/side Lateral Band Walks (Place Band Just Above the Knees)
B
4:00 Neck Mobility
Conditioning
C
Heavy Ruck Day Week 1-2: 1-Mile Week 3-4: 2 Miles Heavy Ruck Basic Standards High-40lbs Low-20lbs
Recovery
D
BLACK BURN SHOULDER SERIES 6 Y LIFT OFFS (PALMS DOWN) 6 T-LIFT OFF (PALMS DOWN) 6 A-LIFT OFF (PALMS DOWN) 90/90 LIFT OFFS (PALMS DOWN) 6 Y-LIFT OFFS (THUMBS UP) 6 T-LIFT OFFS (THUMBS UP)
Your Journey starts here. Make a decision today that you will be thankful for tomorrow. “Excuses make today easy, but they make tomorrow hard. Discipline makes today hard, but it makes tomorrow easy.” ― Michael Oher
Get RUN.RUCK.LIFT BASIC LIGHT (4 WEEKS) Phase 1
