Overview of the Ryan Workout
The Ryan workout is named after a fallen Navy SEAL, Ryan Job, who was injured in Iraq and later passed away due to complications from his injuries. The workout was created in his honor and is often performed on Memorial Day. The workout involves three rounds of 7 muscle-ups, 21 burpees, and 7 dumbbell snatches (75/50 lb). It is considered a difficult workout that requires a high level of skill and endurance.
Ryan Workout: Workout Description
- 7 muscle-ups
- 21 burpees
- 7 dumbbell snatches (75/50 lb)
The workout is performed for time, with the clock starting at the beginning of the first round and stopping at the end of the third round. The recommended weights for the dumbbell snatches are 75 pounds for men and 50 pounds for women.
Ryan Workout: Workout Variations/Scaling Options
The muscle-up is a difficult movement that requires a high level of skill and strength. For those who are unable to perform muscle-ups, a common scaling option is to perform pull-ups and dips instead. Another option is to perform jumping muscle-ups, where the athlete jumps to the top of the rings and performs a dip. For the dumbbell snatches, athletes can scale the weight as needed to maintain proper form and technique.
Tips and Strategies
The Ryan workout is a challenging workout that requires a high level of skill and endurance. Here are some tips and strategies for completing the workout efficiently and safely:
- Break up the muscle-ups into manageable sets to avoid burning out too quickly.
- Pace yourself on the burpees to avoid getting too winded.
- Use a weight for the dumbbell snatches that you can perform with good form throughout the workout.
- Focus on proper technique and form to avoid injury.
- Take short breaks as needed to maintain intensity throughout the workout.
Athlete Performance
The average time for completing the Ryan workout varies depending on the athlete’s skill level and fitness level. Here are some average times for different levels of athletes:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
Conclusion
The Ryan workout is a challenging workout that honors the memory of a fallen Navy SEAL. It requires a high level of skill and endurance, but can be scaled to accommodate athletes of all levels. By following the tips and strategies outlined above, athletes can complete the workout efficiently and safely.