RJ
hero5 rounds of running, rope climbs, and push-ups. A long Hero WOD combining running endurance with upper body pulling and pressing.
Est. 2009
Rx Standards
Scheme
5 rounds for time
Rx Male
Bodyweight
Rx Female
Bodyweight
Performance Levels
Beginner
Beginner
Intermediate
Intermediate
Advanced
Advanced
Elite
Elite
Tips & Strategy
- •25 rope climbs total — grip management is critical
- •Use a J-hook or Spanish wrap to save forearm strength
- •Push-ups degrade fast over 250 total — break into sets of 10 early
- •800m runs should be steady — don't burn out before rope climbs
Origin
Named after Sergeant Ryan Job, 28, a Navy SEAL wounded by sniper fire in Ramadi, Iraq in 2006, who passed away on September 29, 2009.