JOIN OUR RUCK CLUB
The Mill is a registered affiliated Go Ruck (goruck.com) Ruck Club. We regularly hold group rucking sessions in the areas surrounding our facility.
These sessions are:
- Mondays at 5 - 6am; and
- Saturday (to be confirmed).
We meet to start from our facility in North Fremantle, WA.
Members and non-members are invited to join in these sessions. 'Like' or follow us on our social media and let us know that you would like to come along. This will also enable us to post updates on the scheduled sessions and give you any other information you might need to know for each ruck.
Ruck Club fees are $20 per session for non-members. Please pay here.
These sessions are a great opportunity to build our community in true functional fitness. All you need are a good pair of running or hiking shoes, a good quality ruck or backpack or weight-vest, a 1 or 2 litre bottle of water, a rain-jacket (for those cold wet mornings) and a headlamp (for the dark winter months).
Pack-weights depend on your level of ruck experience but it is always best to start light and build-up over a few months. The optimal weights for both sessions is 17.5kg (Male) and 15kg (Female). This is 'dry-weight' and does not include your water bottle. If you are just starting out, then we recommend starting with a weight as little as 5kg and building this up by 2.5kg over 8 consecutive sessions.
The Monday morning sessions are designed for speed-rucking. This means we carry a relatively light weight in our packs and aim for length and rate of stride. The aim is to achieve 7 to 8km in the allocated hour of training. Pack-weights can start from as little as 5kg but will ideally build up to the prescribed weights over time.
The Saturday sessions (when they are up and running) are designed for developing endurance with gradually increasing weight. The duration of training is 2-hours so our 'Ruckers' will be required to set and maintain a sustainable pace and weight for the duration of the period. The ruck pace will be between 5 and 7 km/hour.