Rankel - Beginner Guide
Master the Rankel HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on safe deadlift form and sustainable pacing to accumulate quality rounds.
Recommended Gear
- Lifting straps (optional for deadlifts)
- Hand grips (for pull-ups)
- Chalk
- Belt (for deadlifts)
- Running shoes
Choose Your Skill Level
Beginner Pacing Strategy
Aim for 3-4 complete rounds
Rounds should take 5:00-6:00 each
Rest as needed on deadlifts - don't compromise form
Use runs as active recovery
Beginner Movement Tips
Deadlifts: Sets of 3+3 or singles, perfect form every rep
Burpee Pull-Ups: Step back/forward, jumping pull-ups acceptable
KB Swings: Sets of 5+5 or unbroken, American or Russian
Run: Easy pace, 70% effort, recover breathing
Beginner 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.
Reduce deadlift to 155/105 lb
Regular burpees + jumping pull-ups instead of burpee pull-ups
Lighter KB (53/35 lb)
Reduce run to 100m
Reduce time cap to 15 minutes
Beginner Success Tips
225/155 lb deadlifts are heavy - respect the weight
Don't rush deadlifts - quality matters
Burpee pull-ups are grip intensive
Chalk before every round
Ready to Take on Rankel as a Beginner Athlete?
Use these beginner strategies to honor U.S. Marine Corps Sgt. John Rankel with your best effort.