May 31

Rankel [HERO]

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"Rankel" [HERO]


6 Deadlifts (225/155)

7 Burpee Pull-ups

10 Kettlebell Swings (70/53)

200 Meter Run


Same as class

For the Coach

Resource Drive

Workout Overview


We're going to be moving in a cyclical way today with smaller sets of each movement. The challenge will be to determine your breaks early so that we have a plan to keep moving, especially if we are already unsure of how well our grip will hold up for these three movements together. The run is a little break for our arms if we pace it properly and relax our arms.


Rounds plus reps completed.


Deadlifts | 1-2 sets.
Burpee Pull-ups | 1:00 or less.
Kettlebell Swings | Goal should be unbroken
Run | 1:15 or less of work.

The One | Teaching Focus

Extend Your Knees
In the deadlift, Instruct athletes to actively extend their knees as they lift the barbell.  Emphasize the role of the quadriceps in the movement.

In the KB swing, instruct athletes to squeeze the legs fully before moving the Kb upwards.


Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

Burpee pull up
Reduce Reps
Jumping Pull-up From Plate/Box
Burpee to Target
Burpee Only
Jumping Pull-up Only
Burpees + Ring Rows

KB Swing
Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings

Reduce Distance
1:15 Time Cap
250/225m Row
160/145m Ski
500/450m Bike
300m Air Run


For today’s hero workout, it’s important to bring attention to the reason for performing hero workouts and the particular person this workout is written in honor of.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)


General Flow

  • 200m run
  • Bootstrap
  • Downward dog
  • Pigeon right
  • Downward dog
  • Pigeon left
  • 100m run
  • Alternating lunge + reach
  • Air squats
  • Quick ups (no push up burpee)
  • Quick ups w/ max vertical jump
  • Burpees
  • 200m run

CT Barbell Flow :15 - :20 each

  • Goodmornings
  • Back squat
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(12-24 minutes)

KB Swing + Burpee Pull Up  | tell, show, do, check

  • :20 each
  • KB Deadlift
  • Burpee in place (slow)
  • ¼ KB swing

Focus on hip hinge and squeezing the legs

  • Burpee in place (faster, soft elbow drop)
  • Russian KB swing
  • Full KB swing
  • Kip swings :20
  • Jumping pull ups :20
  • Full burpee pull ups :20
  • Establish workout stations on the rig

Deadlift | tell, show, do, check

  • Establish stance and grip

Establish set up

Bar over middle of foot

Bar in contact with shins

Shoulders over bar

Eyes forward

  • 5 Cued reps hips to above knee

Hips back first in the descent

Bar close

  • 5 Cued reps above knee to mid shin

Knees out of the way

  • 5 Cued reps mid shin to standing

Driving with the legs. Emphasize leg press.

Shoulders and hips rise together until bar passes knee

  • 3 Cued lightweight reps

Driving with the legs. Emphasize leg press.

Cue “Press the ground away through the heels”

(21-33 minutes)


(33-39 minutes)

(24-30 minutes)

Practice Round

  • 3 Deadlifts
  • 3 Burpee Pull-ups
  • 3 Kettlebell Swings
  • 100m Run


Workout adjustments if needed

(39-55 minutes)

(30-50 minutes)

Look For

  • Deadlifts

Reinforce the idea that the primary force should come from the legs, not the lower back.

  • Burpee pull up

Efficiency. Guide athletes to be as efficient as possible by their step up out of the burpee being the step into their jumping pull up.  

  • KB Swing

Arm Position. The arms should act as a lever, not as the primary force generators. The kettlebell should be swung forward by the momentum generated from the hip hinge, not lifted with the arms.

  • Run

Timing. If athletes are struggling to maintain the intended stimulus, encourage them to modify the distance for the remaining rounds.

  • Post Workout Clean Up & Chat (50-60 Minutes)

Accessory Work

Additional Elements

Home Workout

6 DB Deadlifts
7 Burpees
10 Alternating DB Hang Snatch
200 Meter Run


“Your obsessions become your possessions.” - Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits... they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

After Party

3 Sets
12 Dumbbell Bench Press
20 Dumbbell Side Bends Per Side
12 Dumbbell Reverse Flys

Have questions?

Reach out!

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