Ranger WOD
Week 3 is inspired by the workout challenge in honour of US Ranger, Celiz. You can either choose to perform the Full version or Half version of the workout, with movement variations offered depending on your level of fitness. If you wanted to take it up a notch, bonus points are also offered if you choose to perform the workout bearing a load of either 20kg, 15kg, 10kg, 5kg or 9kg (no load).
Full Version
1 Mile Run
75 x Hand-Release Push-ups (Alternative: Kneeling Hand-Release Push-ups)
75 x AirSquats
1 Mile Run
75 x Fixed Hand Sit-ups (Alternative: Swinging Arm Sit-ups)
75 x Jump Squats (Alternative: Air Squats)
Half Version
0.5 Mile Run
50 x Hand-Release Push-ups (Alternative: Kneeling Hand-Release Push-ups)
50 x AirSquats
0.5 Mile Run
50 x Fixed Hand Sit-ups (Alternative: Swinging Arm Sit-ups)
50 x Jump Squats (Alternative: Air Squats)
You must track the workout by GPS fitness tracker for the entirety of the challenge
Once you start your timer, do not stop it until complete your final exercise.
Submit your 'elapsed time'
Fitness trackers can often automatically pause the time when standing still. This is why you are required to submit your elapsed time, not your 'moving' time.
Set treadmill to 2.5% gradient
It is preferred that you tackle this challenge outside. However, if you are unable to do so, you may use a treadmill to complete the challenge. If you do decide to use a treadmill, you must set the treadmill gradient to 2.5%.
Plan your route before departure
We recommend planning your route beforehand on a route planner ,such as Map My Run, to avoid any road crossings, keep the gradient to a minimum and to take the guess work out when conducting the challenge.
Push-ups
Hand-Release Push-ups (+10 Bonus Points)
Starting in the top position of a push-up lower your chest and body is lying on the floor, then quickly lift your hands off the floor. Place them back down and then push back up to complete one rep.
Kneeling Push-ups (+0 Bonus Points)
Starting in the top position of a push-up with your legs bent and your knees on the ground, lower your chest and body is lying on the floor, then quickly lift your hands off the floor. Place them back down and then push back up to complete one rep.
Air Squats
Air Squats (+0 Bonus Points)
Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark. Push up and return to standing to complete one rep.
Sit-ups
Fixed Arm Sit-ups (+10 Bonus Points)
Lie on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears. Your hands must remain in that position throughout. Curl your upper body all the way up toward your knees. Slowly, lower yourself down, returning to your starting point.
Swinging Arm Sit-ups (+0 Bonus Points)
Lie on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears. Curl your upper body all the way up toward your knees. You may swing your arms to give yourself momentum to lift your body up. Slowly, lower yourself down, returning to your starting point.
Jump Squats
Jump Squats (+10 Bonus Points)
Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark. Explode up, jumping around 3-inches from the floor, landing softly and then return to standing to complete one rep.
Air Squats (+0 Bonus Points)
Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark. Push up and return to standing to complete one rep.
Eg: Strava, Garmin, Fitbit...
Ranger Wod - Full Version Time Points
Time
30m 00s
32m 00s
34m 00s
36m 00s
38m 00s
40m 00s
42m 00s
44m 00s
46m 00s
48m 00s
50m 00s
52m 00s
54m 00s
56m 00s
58m 00s
1h 00m 00s
1h 02m 00s
1h 04m 00s
1h 06m 00s
1h 08m 00s
1h 10m 00s
1h 12m 00s
1h 14m 00s
1h 16m 00s
1h 18m 00s
1h 20m 00s
1h 22m 00s
1h 24m 00s
1h 26m 00s
1h 30m 00s
Points
30
29
28
27
26
25
24
23
22
21
20
19
18
17
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
Ranger Wod - Half Version Time Points
Time
15m 00s
17m 00s
19m 00s
21m 00s
23m 00s
25m 00s
27m 00s
29m 00s
31m 00s
33m 00s
35m 00s
37m 00s
39m 00s
41m 00s
45m 00s
Points
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
Movement Variations
Push-ups
Hand-Release Push-ups
Kneeling Hand-Release Push-ups
Full
10
0
Half
5
0
Sit-ups
Fixed-Arm Sit-ups
Swinging-Arm Sit-ups
Full
10
0
Half
5
0
Jump Squats
Jump Squats
Air Squats
Full
10
0
Half
5
0
Load Bearing Points
Weight
20kg
15kg
10kg
5kg
0kg (no load)
Points
20
15
10
5
0
Before submitting, please make sure you have ready:
Found on your Challenge Entry purchase confirmation email.
It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.
This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.
Consult a physician
You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.
Plan your route
On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.
Let others know
When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.
Carry a mobile phone
We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.
Bad weather
Keep an eye on the weather forecast and make take the necessary precautions.
Nutrition and hydration
You are responsible for your own nutrition and hydration as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.
If you have any questions or queries please do not hesitate to get in touch.
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Squat-jumps (+10 Bonus Points)
Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.
Explode up, jumping around 3-inches from the floor, landing softly and then return to standing to complete one rep.
Half-Squat-jumps (+6 Bonus Points)
Start in a standing position and lower your backside until your legs bend between 90-120 degrees.
Explode up, jumping around 3-inches from the floor, landing softly and then return to standing to complete one rep.
Squats (+5 Bonus Points)
Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.
Push up and return to standing to complete one rep.
Half-Squats (+0 Bonus Points)
Start in a standing position and lower your backside until your legs bend between 90-120 degrees.
Push up and return to standing to complete one rep.