Rankel - Intermediate Guide
Master the Rankel HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Push for 4-5 complete rounds while maintaining heavy deadlift quality and efficient transitions.
Recommended Gear
- Lifting straps (optional for deadlifts)
- Hand grips (for pull-ups)
- Chalk
- Belt (for deadlifts)
- Running shoes
Choose Your Skill Level
Intermediate Pacing Strategy
Target 4:00-5:00 round times
Minimize rest periods
Quick but controlled deadlifts
Smooth burpee pull-ups
Intermediate Movement Tips
Deadlifts: Sets of 3+3 or touch-and-go, maintain position
Burpee Pull-Ups: Efficient chest-to-deck burpees, kipping pull-ups
KB Swings: Unbroken, powerful hip extension
Run: 75-80% effort, controlled breathing
Intermediate 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 185/125 lb if form breaks down
Lighter KB (62/44 lb) if needed
Reduce run to 150m if necessary
Intermediate Success Tips
Grip management is key
Don't let deadlift form slip when tired
Burpee pull-ups are more taxing than they seem
Push the runs to spike heart rate
Ready to Take on Rankel as a Intermediate Athlete?
Use these intermediate strategies to honor U.S. Marine Corps Sgt. John Rankel with your best effort.