Train with intent
Honoring U.S. Marine Corps Sgt. John Rankel
A 20-minute AMRAP combining heavy deadlifts, burpee pull-ups, kettlebell swings, and short runs.
Choose your starting point
The prescription
Read the standard before deciding how you will approach the effort.
Time cap
20 minutes
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Men · Rx
225 lb deadlift, 70 lb kettlebell
Women · Rx
155 lb deadlift, 53 lb kettlebell
Scaling assistant · beta
Use a transparent starting point for common substitutions in Rankel. The goal is to preserve the time domain, movement pattern where practical, and training intent—not to claim that every movement is identical.
Start with movement quality.
If pain, injury, unfamiliar equipment, or loss of control is part of the decision, pause and get a qualified coach or clinician’s guidance rather than relying on this tool.
How this beta works
Cardio substitution
Distance on a bike or rower changes with model, resistance, terrain, and athlete skill. Enter your normal run pace; this tool protects the expected time interval instead.
Choose available equipment
Suggested starting prescription
Row for 2:00
Cyclical aerobic work with posterior-chain contribution.
Changes impact and running mechanics; maintains a comparable work interval.
This beta is an educational starting point, not medical or individual coaching advice. Record the modification used with your result. Scaling principles are informed by CrossFit: Substitutions and hitting the stimulus.
The story
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.
Execution notes
Simple reminders that can help you stay composed when the work starts to accumulate.
Heavy deadlifts in an AMRAP require extra caution
Grip fatigue will accumulate fast
Track your rounds to gauge pacing
Don't sacrifice deadlift form for speed