AUGUST 26-30, 2026
Ruck + Flow
OSA PENINSULA, COSTA RICA
RUCK
Each day, we’ll embark on a ruck through some of the most breathtaking and challenging terrain the Osa Peninsula has to offer. From the dense jungles to the open beaches, and everything in between, you’ll push your limits while soaking up the raw, tropical beauty of Costa Rica.
FLOW
Our yoga and mobility sessions are designed to keep you moving with ease, and feeling balanced and strong. Each flow will help you recover, preparing both body and mind for the next adventure.
With Host
Liz Plosser
GORUCK’s Creative Director, and the former Editor-in-Chief of Women’s Health, Liz believes that movement should be a joyful experience that makes you feel amazing in your body. Although she loves to lift heavy these days, she’s also completed 10 marathons, a half-Ironman, and was a competitive athlete growing up. Expect her to share many high-fives and good vibes as we ruck and hang out at the resort together.
Emily McCarthy
Co-founder of GORUCK, Emily is a former CIA intelligence officer and lifelong athlete who was a collegiate runner before she discovered the benefits of rucking over two decades ago. While her competitive spirit thrives in endurance challenges, she finds equal joy in being a beginner—whether catching waves or climbing, always eager to learn from those around her. Her preferred habitat is a jungle beach, where she can soak in the beauty of nature, sip fresh coconuts, and embrace the rhythm of the great outdoors.
Nichele Cihlar
GORUCK’s Director of Training and an experienced Strength Coach and Yoga Instructor with 20+ years of training & guiding others to a healthier lifestyle. Nichele has been instrumental in shaping GORUCK’s approach to movement and recovery. She led GORUCK’s first retreats to the Osa Peninsula and personally trekked the trails we’ll be taking on. Throughout the event, Nichele will be there for each ruck, leading yoga flows to keep you strong, flexible, and ready to tackle every challenge ahead.
YOUR DESTINATION
THE OSA PENINSULA
This is a destination for adventurous souls who are looking to retreat to a place National Geographic called “the most biologically intense place on earth.”
Itinerary Preview
A full, detailed itinerary will be provided closer to the retreat date. This preview is meant to give you a feel for the Ruck & Flow experience.
DAY 0 // August 26 - Arrival Day
- 5:00 PM – Arrive at Botanika Resort
- Evening Shake-Out Yoga Flow to unwind from travel
- Welcome Dinner with Hosts & Introductions
DAY 1 // August 27 - Move & Explore
- Morning Beach Sandbag + Ruck Training
- Midday Jungle Ruck through lush tropical trails
- Afternoon: Pick Your Vibe—Surf Sesh or Beach Chill
- Evening Drinks & Dessert Wellness Chat
DAY 2 // August 28 - Flow & Adventure
- Morning Yoga Flow + Mobility Session
- Midday Boat Tour of Golfo Dulce
- Evening Drinks & Dessert Wellness Chat
DAY 3 // August 29 - Challenge & Celebrate
- Morning Long Ruck in Corcovado National Park
- Afternoon Yoga Flow + Meditation
- Product Testing Happy Hour
- Celebration Dinner + After-Party
- Patch Ceremony & Closing Remarks
TRAVEL DAY // August 30
- Depart Botanika - group flight to SJO included
Future Product Testing
Be among the first to put our newest GORUCK gear through the paces in the rugged terrain of the Osa Peninsula. From dense jungle trails to open beaches, you'll experience firsthand how our latest gear performs in real-world conditions—giving direct feedback on what works when it matters most.
TRY SOMETHING NEW
Do more of what lights you up — challenge yourself with a jungle ruck or beach workout, flow through yoga under the tree canopy, connect with nature on a boat ride or on the trail, or simply see where the Costa Rican sunshine takes you.
FIVE STAR ALL-INCLUSIVE accommodations
We will have five star accommodations at the Botanika Resort, Osa Peninsula, including local cuisine prepared by world class chefs, and other luxuries in this part of the world: hot showers, A/C, and warm beds. The sounds of the rainforest are all around, making it the perfect place to recover for the next day, after an honest day’s adventure.
REGISTRATION + PRICING
Single Occupancy: $3900
Double Occupancy: $3200
What's Included
TRANSPORTATION FROM SJO TO BOTANIKA:
We take care of your transportation to and from SJO - Puerto Jimenez. Once you arrive in Puerto Jimenez we will pick you up and bring you to your final destination, Botanika Resort.
ROOM, BOARD & ACTIVITIES:
Enjoy three delicious, locally-sourced meals each day prepared by world-class chefs. You will be staying at Botanika Resort for five days and four nights. All listed Ruck & Flow activities are included in the price as well as GORUCK swag. A photographer will be on site to capture images of the group.
For those who want more, we offer massages, excursions, and an extended stay at Botanika. Dive deeper into the magic of Costa Rica with optional activities such as fishing charter and other unique experiences. Alcohol is not included in the package, but of course, can be enjoyed as an add-on with meals and at leisure.
Ruck & Flow is capped at 25 participants.
PLEASE NOTE: Once you register, you’re officially part of the Ruck & Flow journey. Since each person’s spot is essential to our group plans, registrations are non-refundable and cannot be canceled. Thank you for being all in with us!
Scars Lifetime Guarantee
All GORUCK built gear, apparel, and footwear — everything we manufacture — comes with our Scars Lifetime Guarantee.
1% for Those Who Serve
As an American business with Special Forces roots, we at GORUCK are proud to donate 1% of our annual top line revenue to various non-profit partners who support those who serve.
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