Rankel - Advanced Guide
Master the Rankel HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Target 5+ complete rounds with aggressive pacing and minimal rest periods.
Recommended Gear
- Lifting straps (optional for deadlifts)
- Hand grips (for pull-ups)
- Chalk
- Belt (for deadlifts)
- Running shoes
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-4:00 round times (5-6 rounds total)
Fast transitions between movements
Touch-and-go deadlifts when possible
No rest on runs
Advanced Movement Tips
Deadlifts: Touch-and-go sets or quick singles, perfect positions
Burpee Pull-Ups: Fast burpees, butterfly or kipping pull-ups
KB Swings: Unbroken, explosive American swings
Run: 85-90% effort, use to break monotony
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Increase deadlift to 255/175 lb
Heavier KB (88/70 lb)
Strict pull-ups on burpee pull-ups
Increase run to 400m for extra challenge
Advanced Success Tips
This is a grip and posterior chain smoker
Keep deadlift speed high but form perfect
Burpee pull-ups require strategic breathing
Push the runs - they're short enough to sprint
Track rounds - aim to beat previous attempts
Ready to Take on Rankel as a Advanced Athlete?
Use these advanced strategies to honor U.S. Marine Corps Sgt. John Rankel with your best effort.