Robbie workout

Robbie Crossfit Workout

Overview of the ‘Robbie’ CrossFit Workout

The ‘Robbie’ CrossFit workout is named after U.S. Army Sergeant First Class Robert J. Reeves, who was killed in action in Afghanistan on September 29, 2010. This workout was created in his honor and is a tribute to his service and sacrifice. The ‘Robbie’ workout is a hero workout, which is a type of CrossFit workout that is dedicated to fallen military, law enforcement, and first responders. The ‘Robbie’ workout is a challenging workout that involves a combination of cardio and strength exercises.

‘Robbie’ Workout Description

  • 2 rounds of:
  • 800-meter run
  • 49 back squats (135/95 lb)
  • 49 sit-ups
  • 49 deadlifts (135/95 lb)
  • 49 burpees
  • 49 kettlebell swings (24/16 kg)
  • 49 wall-ball shots (20/14 lb)
  • 800-meter run

The workout is timed, and the goal is to complete it as quickly as possible. The recommended weights for the back squats, deadlifts, kettlebell swings, and wall-ball shots are 135/95 lb, 24/16 kg, and 20/14 lb, respectively.

‘Robbie’ Workout Variations and Scaling Options

The ‘Robbie’ workout is a very challenging workout that requires a high level of fitness. Not everyone who tries this 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 back squats, deadlifts, kettlebell swings, and wall-ball shots
  • Reduce the number of repetitions for each exercise
  • Break up the workout into smaller sets and take more breaks
  • Substitute the run with a row or bike

Tips and Strategies for the ‘Robbie’ Workout

The ‘Robbie’ workout is a very demanding workout that requires a lot of mental and physical toughness. Here are some tips for completing the workout efficiently and safely:

  • Pace yourself during the first round to conserve energy for the second round
  • Break up the exercises into smaller sets and take short breaks in between
  • Focus on your breathing and form during the back squats, deadlifts, and wall-ball shots to avoid injury
  • Use a lighter weight for the kettlebell swings if you are not comfortable with the recommended weight
  • Stay hydrated throughout the workout

Athlete Performance in the ‘Robbie’ Workout

The ‘Robbie’ workout is a very 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

Conclusion

The ‘Robbie’ workout is a challenging and rewarding workout that honors the sacrifice of a fallen hero. It requires a high level of fitness and mental toughness, but it can be scaled to accommodate different levels of athletes. If you are looking for a challenging workout that will push you to your limits, the ‘Robbie’ workout is definitely worth trying.