Overview of the Roney Workout
The Roney workout is a CrossFit workout named after a fallen soldier, Sgt. 1st Class Ronald “Roney” Paulsen. This workout was created in his honor and is often done on Memorial Day. The workout involves a combination of running, burpees, and thrusters. It is considered a challenging workout that requires a high level of fitness.
Roney Workout Description
The Roney workout consists of the following movements:
- 200-meter run
- 11 burpees
- 200-meter run
- 11 thrusters (135/95 lb)
The workout is done for 6 rounds, with no rest in between rounds. The recommended weight for the thrusters is 135 pounds for men and 95 pounds for women. The workout is timed, and the goal is to complete it as quickly as possible.
Roney Workout Variations and Scaling Options
Not everyone who tries the Roney 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 thrusters
- Reduce the number of burpees and/or thrusters per round
- Reduce the number of rounds
- Replace the run with a row or bike
Scaling options are recommended for those who are new to CrossFit or who have not yet developed the necessary strength and endurance to complete the workout as prescribed.
Roney Workout Tips and Strategies
Here are some tips for completing the Roney workout efficiently and safely:
- Pace yourself during the runs to conserve energy for the burpees and thrusters.
- Break up the burpees and thrusters into manageable sets to avoid burning out too quickly.
- Use proper form during the thrusters to avoid injury.
- Take short breaks between movements if needed, but try to keep them to a minimum to maintain intensity.
- Warm up properly before starting the workout to prevent injury.
Roney Workout Athlete Performance
The average time to complete the Roney workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 40-50 minutes
- Intermediate: 30-40 minutes
- Advanced: 20-30 minutes
Conclusion
The Roney workout is a challenging CrossFit workout that honors a fallen soldier. It involves a combination of running, burpees, and thrusters and is timed for 6 rounds. Scaling options are available for those who need them, and proper form and pacing are important for completing the workout efficiently and safely.