Advanced strategy
Rankel: train the right version of the test.
A practical starting point for athletes building toward the full Rankel HERO WOD. Use the plan, then adjust with a qualified coach when needed.
Choose your current level
Strategy overview
Your work starts with the right dose.
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
Pacing
Advanced pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Target sub-4:00 round times (5-6 rounds total)
Fast transitions between movements
Touch-and-go deadlifts when possible
No rest on runs
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
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
Scaling
Keep the intended stimulus.
Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.
Scale with a reason.
Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.
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
Coach notes
Advanced success tips.
Tip 01
This is a grip and posterior chain smoker
Tip 02
Keep deadlift speed high but form perfect
Tip 03
Burpee pull-ups require strategic breathing
Tip 04
Push the runs - they're short enough to sprint
Tip 05
Track rounds - aim to beat previous attempts
Next step
Ready to take on Rankel?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.