Hero WOD5 Rounds
Ryan
BoxBarbell
Target Time
Sub-20 min (Elite), Under 30 min (Competitive)
WOD Description
A memorial WOD honoring U.S. Army Ranger Ryan Job.
5 rounds for time:
7 Ring Muscle-up
21 Burpee Box Jump (61cm)
Key Movements
2Burpee Box Jump
Scaling Options
• Muscle-up: Chest-to-Bar Pull-up → Banded Muscle-up
• Burpee Box: substitute Burpee + Step-up
• High-intensity WOD
About Ryan
Hero WODs honor military service members, first responders and others who died in the line of duty. They tend to be long and demanding, and many athletes do them on a memorial date as a tribute rather than purely for a score.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Hero#Muscle-up#Burpee#5 Rounds