Overview of the Rankel Workout
Rankel is a CrossFit workout named after U.S. Marine Corps Sergeant John Rankel, who died in combat in Afghanistan in 2010. The workout was created in his honor and first appeared on the CrossFit main site in 2011. It is a challenging workout that involves a high volume of deadlifts and is known for its difficulty and intensity. The workout is not a part of the CrossFit Games, but it is a popular benchmark workout that is often used in CrossFit gyms around the world.
The workout consists of five rounds of deadlifts, push-ups, sit-ups, and air squats. The workout is done for time, and the goal is to complete all five rounds as quickly as possible. The workout is considered to be of intermediate difficulty level, and it is a great workout for building strength and endurance.
Rankel: Workout Description
- 10 deadlifts (225/155 lbs)
- 15 push-ups
- 20 sit-ups
- 25 air squats
The workout is done for five rounds, with no rest between rounds. The recommended weight for the deadlifts is 225 pounds for men and 155 pounds for women. The workout is scored by the time it takes to complete all five rounds.
Rankel Variations and Scaling Options
Not everyone who tries the Rankel workout will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Reduce the weight of the deadlifts
- Do push-ups on the knees or against a box
- Reduce the number of reps for each movement
- Do assisted sit-ups or substitute with another core exercise
- Reduce the depth of the air squats or substitute with another leg exercise
It is important to choose a scaling option that is appropriate for your fitness level and ability.
Tips and Strategies for the Rankel Workout
- Pace yourself: The workout is five rounds, so don’t go all out in the first round. Find a pace that you can maintain throughout the workout.
- Break up the deadlifts: The deadlifts are the most challenging part of the workout. Break them up into smaller sets if needed to avoid burnout.
- Use proper form: Make sure to use proper form for all the movements to avoid injury and maximize efficiency.
- Breathe: Remember to breathe throughout the workout to avoid getting winded.
- Warm up and cool down: Before starting the workout, warm up with some light cardio and dynamic stretching. After the workout, cool down with some static stretching.
Athlete Performance in Rankel
Here are some average times for completing the Rankel workout for different levels of athletes:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
Remember that these are just averages, and your time may vary depending on your fitness level and ability.
Conclusion
The Rankel workout is a challenging and intense workout that is great for building strength and endurance. It is named after a fallen hero and is a great way to honor his memory. Remember to choose a scaling option that is appropriate for your fitness level and ability, and use proper form to avoid injury. With some practice and dedication, you can improve your time and conquer the Rankel workout.