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Rankel HERO WOD

Honoring U.S. Marine Corps Sgt. John Rankel

A 20-minute AMRAP combining heavy deadlifts, burpee pull-ups, kettlebell swings, and short runs.

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The Workout

  • 6 Deadlifts (225/155 lb)
  • 7 Burpee Pull-Ups
  • 10 Kettlebell Swings (70/53 lb)
  • 200m Run
  • AMRAP 20 minutes

Time Cap

20 minutes

Rx Standards

Men (Rx)

225 lb deadlift, 70 lb kettlebell

Women (Rx)

155 lb deadlift, 53 lb kettlebell

Equipment Needed

Barbell
Pull-up bar
Kettlebell
Running route

Recommended Gear

  • Lifting straps (optional for deadlifts)
  • Hand grips (for pull-ups)
  • Chalk
  • Belt (for deadlifts)
  • Running shoes

Strategy Overview

This is a sprint-pace AMRAP with heavy deadlifts as the technical anchor. The goal is consistent round times while managing grip fatigue and breathing.

Honoring a Hero

In honor of U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, who was killed on June 7, 2010, while supporting combat operations in Afghanistan. Survived by mother and stepfather Don and Trisha Stockhoff, father and stepmother Kevin and Kim, and brothers Nathan Stockhoff and Tyler.

"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13

Quick Tips for Success

1

Heavy deadlifts in an AMRAP require extra caution

2

Grip fatigue will accumulate fast

3

Track your rounds to gauge pacing

4

Don't sacrifice deadlift form for speed

Take Your Training Further

Detailed Strategy

Get the complete breakdown with pacing and movement tips.

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