Hero WOD Rankel: A 20-Minute AMRAP to Honor a Marine
Honoring Sergeant John Rankel
Hero WOD Rankel was created to honor U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana. Assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, Sergeant Rankel was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He was 23 years old.
Sergeant Rankel is survived by his mother and stepfather, Don and Trisha Stockhoff; his father and stepmother, Kevin and Kim Rankel; and his brothers, Nathan Stockhoff and Tyler Rankel.
When you step up to the barbell or start your first sprint, remember the man this workout was built for — a Marine who gave everything serving his country. Train accordingly.
The Workout
Rankel: AMRAP 20 minutes:
RX (As Prescribed)
6 Deadlifts (225, 155)
7 Burpee pull-ups
10 Kettlebell swings (53, 35)
200-m Run
Complete as many rounds as possible in 20 minutes. A competitive score for experienced athletes is 8+ rounds.
Intermediate (Scaled)
6 Deadlifts (185, 135)
7 Burpee pull-ups (to a bar you can reach with a slight jump… no kipping required)
10 Kettlebell swings (35, 26)
200-m Run
This version preserves the full movement set with reduced loading. Use it if you can cycle touch-and-go deadlifts at the prescribed weight but struggle with long unbroken sets, or if burpee pull-ups are a limiting factor at full intensity.
Beginner (Accessible)
6 Deadlifts (95, 65 or a bodyweight-appropriate load)
7 Burpees + 7 Ring rows
10 Russian KB swings (26, 15)
200-m Run (substitute 200-m row or bike if needed)
Focus on clean mechanics before chasing rounds. Newer athletes should aim for consistent movement across all 20 minutes — six strong rounds beats ten sloppy ones every time.
Training Advice
Movement Standards
Deadlift: Bar starts on the floor each rep. Hips and shoulders rise together off the floor. Full hip and knee extension at the top — no soft lockout. Maintain a neutral spine throughout; do not allow the lower back to round under load.
Burpee Pull-Up: Chest and thighs touch the floor in the down position. Jump or step to standing, then jump to the bar and perform a full pull-up — chin clearly over the bar at the top, full elbow extension at the bottom. No kipping required, but kipping is permitted at RX if you have a solid standard.
Kettlebell Swing: American (overhead) or Russian — choose one and be consistent. Hips drive the bell, not the arms. Full hip extension at the top; bell travels in a controlled arc. Do not shrug or pull early.
200m Run: Full sprint each round is unsustainable — treat it as a controlled hard effort, not a recovery jog. Aim to maintain the same pace from round 3 through round 8.
Mindset
Hero WODs are not scored… they're earned. Rankel is a workout that rewards composure. The 20-minute cap is long enough that the athletes who blow up early will pay for it. The athletes who find a pace they can sustain… and then push in the final 5 minutes… are the ones who get the most out of it. Honor the man by showing up with intention. Keep moving. Finish strong.
Performance Strategy
Rep Scheme Breakdowns
Deadlifts (6 reps): Six reps is a small set, but 225 lb adds up fast across 8–10 rounds. Unbroken touch-and-go is ideal through the first half — maintain that setup so you're not wasting time and energy resetting. In the back half, singles or a 3-3 split are completely acceptable. Protect your lower back; this is not the workout to ego-lift.
Burpee Pull-Ups (7 reps): This is the most aerobically expensive movement in the workout. A pace of 1 rep every 4–5 seconds keeps you moving without spiking your heart rate. Avoid long pauses at the bottom of the burpee — find a rhythm and stay in it.
Kettlebell Swings (10 reps): At 53 lb, these should be unbroken through most of the workout. If you need to break them, a 6-4 split is your friend. Relax your grip between reps — squeezing too hard too early will fry your forearms before the run.
200-m Run: Resist the urge to sprint the first 3–4 rounds. A controlled, hard effort — think 85–90% — preserves your capacity for later rounds. In the final 4–5 minutes, open up.
Pacing Plan
The goal is round consistency. Aim to lock in your round time by round 2 and maintain it. If your first round takes 2:30 and your fifth round takes 4:00, you've gone out too hot. A steady 2:30–3:00 per round allows for 7–8 complete rounds in 20 minutes, which is a strong score for most athletes.
Transition Tips
Chalk up before the deadlifts, not after.
Set your kettlebell close to the pull-up bar to minimize travel.
Don't drift during the run — map your 100m turnaround before the clock starts.
Walk 2–3 steps between the run and the bar to lower your heart rate before the next set of deadlifts.
Hydration and Recovery
Have water staged near your equipment — take a few sips every 3–4 rounds, not just when you feel thirsty. After the workout, prioritize getting off your feet within 5 minutes and consuming protein and carbohydrates within 45 minutes. Hip flexor stretching and hamstring work after this one are a must, especially after repeated deadlifts and running.