Battle Bunker PT Series // Program 07
ALL BRANCHESRuck Standard
Twelve miles, under three hours, 35 pounds dry. Six weeks from a 4-mile assessment to the EIB and selection benchmark, with feet that still...
Instant download. Your link is emailed the second you order, no waiting on a warehouse.
Print-ready PDF. Works on your phone, your laptop, or taped inside a wall locker.
What is inside
11 pages, built to be used and not admired. Print it, put it in a binder, cross the days off.
The brief
The two ways people miss the time, and which one this program fixes first. Both of them, actually.
Know the standard
12 miles under 3:00 at 35 lb dry, what pace tiers actually mean at real load, and the terrain tax for hills.
Week 0 assessment
A 4-mile ruck that sets your starting pace and tells you which paces to train.
The six-week block
Two rucks a week and never more. Pace days at 35 lb, load days at 45 lb, long ruck building 6 to 12 miles.
Vest walks
Why the fixed 20 lb vest is the midweek tool and a 35 lb ruck is not. Vest during the week, ruck on the weekend.
One strength day
Squats or step-ups, a hinge, single-leg calf raises, planks. Ruck pace is posterior chain plus a core that will not fold under a pack.
Packing and load placement
Where the weight sits, what rides where, and what you actually carry.
Foot care that prevents the DNF
Sock system, hot-spot protocol, two-zone lacing, toenail timing.
Taper and event day
Checkpoint math so you know at mile 4 whether you are on pace.
Written by someone who has graded this test
Not scraped off a forum and not spun out of a template. Real scoring tables, real pacing math, and the coaching detail you only get from watching hundreds of people pass and fail this thing.
- Anyone chasing the 12-mile EIB or selection standard
- RASP and SFAS candidates who need the ruck handled before they show up
- Soldiers who have blown up at mile 7 chasing adrenaline pace
- Anyone who has finished a foot march on ruined feet and does not want to again
Zero gear required
Every session in this program runs with what you already have. If you do want kit, these three earn their space and the program tells you exactly where to use them.
Straight answers
How do I get it?
The download link is emailed to you the moment your order goes through, usually inside a minute. Nothing ships. If it has not shown up, check your promotions tab and spam folder, then write support@thebattlebunker.com and we will send it straight to you.
Is this a physical book?
No. It is a print-ready PDF you own forever. Read it on your phone, or print it and put it in a binder. Most people print the week tables and leave the rest on their phone.
Are the standards current?
Yes. The scoring tables are current as of August 2026, including the 2026 changes. Standards do change, so always verify against your unit's current guidance before test day.
What if I only have a few weeks?
Run it anyway and start at the week that matches your time. The self-test in Week 0 tells you which track to take, and the test week protocol at the back works no matter how much of the block you got through.
Do I need a gym?
No. Everything runs on a pull-up bar, something heavy, and a road. The gear section is optional and the program says so plainly.
Refunds?
Digital products are not returnable once delivered, but we are not in the business of keeping money from people we let down. If something is wrong with your file or it is not what you expected, email support@thebattlebunker.com and we will make it right.
After the test
This program is a block with a start and a finish. If what you want is programming that adapts week to week, coaching eyes on your numbers, and a crew that keeps you honest between test windows, that is what the Battle Bunker Academy is for.
See the Academy →Instant download · 11 pages · yours forever
