Riley workout

Riley Crossfit Workout

Overview of the ‘Riley’ CrossFit Workout

‘Riley’ is a CrossFit Hero workout named after Army Sgt. 1st Class Riley G. Stephens, who died in combat in Afghanistan in 2012. The workout was first posted on the CrossFit main site in 2013. It is a challenging workout that involves a combination of running, burpees, and double-unders.

‘Riley’: Workout Description

  • 1.5-mile run
  • 150 burpees
  • 1.5-mile run
  • 150 double-unders

The workout is timed, and the goal is to complete it as quickly as possible. The recommended weight for this workout is bodyweight only, as it is a bodyweight workout.

‘Riley’: Workout Variations and Scaling Options

Not everyone who tries the ‘Riley’ workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the number of burpees and double-unders
  • Reduce the distance of the runs
  • Modify the burpees by doing them to a target or stepping back instead of jumping back
  • Modify the double-unders by doing single-unders or jumping jacks

Scaling options are important to ensure that the workout is challenging but still achievable for each individual.

Tips and Strategies for ‘Riley’

Here are some tips for completing the ‘Riley’ workout efficiently and safely:

  • Pace yourself during the first run to conserve energy for the burpees and double-unders.
  • Break up the burpees into manageable sets to avoid burnout.
  • Focus on breathing during the double-unders to avoid getting winded.
  • Take short breaks as needed, but try to keep them to a minimum to maintain momentum.
  • Warm up properly before starting the workout to prevent injury.

Athlete Performance in ‘Riley’

The ‘Riley’ workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 60-70 minutes
  • Intermediate: 45-55 minutes
  • Advanced: 35-45 minutes

It’s important to note that these times are just averages and can vary depending on individual fitness levels.


The ‘Riley’ workout is a challenging CrossFit Hero workout that honors the sacrifice of Army Sgt. 1st Class Riley G. Stephens. It involves a combination of running, burpees, and double-unders and is timed. Scaling options are available for those who need them, and proper warm-up and pacing are important for completing the workout efficiently and safely.