AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
200-m run

Option 2

AMRAP 20:
6 deadlifts (56/84 kg)
7 burpee pull-ups
10 KB swings (16/24 kg)
200-m run
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Option 3

AMRAP 20:
5 deadlifts (29/43 kg)
5 burpee jumping pull-ups
10 Russian KB swings (8/12 kg)
150-m run*

Goal & Intensity:
– Build overall resilience and stamina by mixing strength, gymnastic, and running elements.
– This workout challenges you to maintain a consistent, intense pace for a full 20 minutes.
– The deadlifts tax your posterior chain and grip, burpee pull-ups and KB swings keep your heart rate high.
– The runs add aerobic load, creating sustained fatigue throughout the AMRAP.
– Start the run at a moderate pace, and break the reps into manageable sets to maintain flow.
– Focus on clean technique in the deadlift—good position helps conserve energy.
RPE: 8–9 (hard but maintainable)

Training focus:
– Endurance + Strength-Endurance + Metabolic Conditioning: Rankel builds both physical and mental durability; for advanced athletes, grip and repetition management are crucial. As a Hero WOD, it also emphasizes grit and attitude.