Rahoi workout

Rahoi Crossfit Workout

Overview of Rahoi Workout

Rahoi is a CrossFit workout named after a police officer from Sacramento, California, who died in the line of duty. The workout was first posted on the CrossFit main site in 2008. It is a hero workout, which means it is dedicated to a fallen hero and is meant to be challenging. The workout is not used in any official CrossFit competitions, but it is a popular benchmark workout that is performed in CrossFit gyms around the world.

Rahoi: Workout Description

The Rahoi workout consists of the following movements, in order:

  • 800-meter run
  • 12 box jumps (24/20 inches)
  • 6 thrusters (95/65 pounds)

The workout is performed for time, with five rounds in total. The workout starts with an 800-meter run, followed by 12 box jumps and 6 thrusters. This sequence is repeated for a total of five rounds.

Rahoi: Workout Variations and Scaling Options

The Rahoi workout can be scaled to accommodate different fitness levels. Here are some common scaling options:

  • Reduce the weight of the thrusters
  • Reduce the height of the box jumps
  • Reduce the number of rounds
  • Reduce the distance of the run

Scaling options are recommended for those who are new to CrossFit or who have not yet developed the strength or endurance required for the full workout.

Tips and Strategies for Rahoi Workout

Here are some tips and strategies for completing the Rahoi workout efficiently and safely:

  • Pace yourself during the runs to conserve energy for the box jumps and thrusters
  • Break up the box jumps and thrusters into manageable sets to avoid burnout
  • Focus on proper form during the thrusters to avoid injury
  • Use a step-up instead of a jump for the box jumps to reduce impact on the joints
  • Take short breaks between movements to catch your breath and recover

Rahoi Workout: Athlete Performance

The average time for completing the Rahoi workout varies depending on the athlete’s fitness level. Here are some average times for different levels of athletes:

  • Beginner: 30-35 minutes
  • Intermediate: 25-30 minutes
  • Advanced: 20-25 minutes

Conclusion

The Rahoi workout is a challenging CrossFit workout that requires a high level of cardiovascular endurance and strength. It is a hero workout that is dedicated to a fallen hero and is meant to be challenging. The workout can be scaled to accommodate different fitness levels, and there are several tips and strategies that can help athletes complete the workout efficiently and safely.