Workout Date: July 4 at 8:30am
Because after Rankel, you don’t need a second barbell—you need a shovel.
This Friday, Sand & Steel is turning up the heat with a patriotic dose of pain.
We’re honoring fallen Marine Sgt. John Rankel with a benchmark Hero WOD that demands grit, pacing, and raw effort. But that’s just the beginning.
Immediately after, those bold enough can take on The Sand Reaper—a Challenger workout built from sandbags, shuttle runs, and sheer willpower. Together, they deliver one of the most intense, well-rounded, and devilishly satisfying training sessions we’ve programmed all year.
💣 Highlights:
- Full-body fatigue from hinge-heavy movements and grip grinders
- Odd-object conditioning that builds real-world strength
- A themed challenge with an Evil Satisfaction Score of 57/60
💥 Expect to test your limits. Compete with your friends. And walk out stronger.
Read the full breakdown, movement prep, coaching cues, and evil-themed scoring inside 👉
Friday, July 4, 2025 – Double Feature Hero Day
Part 1: Hero WOD – “Rankel”
Today we honor the courage and sacrifice of U.S. Marine Corps Sgt. John Rankel, who gave his life in service to his country. This benchmark Hero WOD is a test of resolve, consistency, and fortitude.
AMRAP 20:
- 6 deadlifts (155/225 lb)
- 7 burpee pull-ups
- 10 kettlebell swings (53/70 lb)
- 200-meter run
Target: 4+ rounds for most; 7+ for advanced athletes
This is a grind. Expect overlap in movement patterns, elevated heart rate, and major grip fatigue. Choose loads that allow for unbroken sets and movement strategies that keep you moving. Advanced athletes are encouraged to push the threshold; beginners should scale for form, pacing, and time caps.
Cooldown (post-Rankel):
- 2 minutes recovery and reset
- 1:00 banded good mornings
- 1:00 cat-cow
- :30/side doorway pec stretch
Part 2: Challenger – “The Sand Reaper”
After 20 minutes in the trenches with Rankel, you face one more test: Five rounds. Three minutes to work. One minute to breathe.
You move the earth—then try to outrun your friends.
5 Rounds:
⏱️ 3 minutes work, 1 minute rest
- 20 sandbag step-ups (single shoulder, alternating sides)
- 1 lap sandbag drag (40m)
- Max laps of shuttle runs (10m/15m shuttle depending on space)
💥 Score: Total shuttle run laps across all 5 rounds.
🧠 Scaling Suggestions:
- Lighter sandbags (40–60 lb) for newer athletes
- Fewer step-ups (10–14) for mobility/conditioning limitations
- Drag distance reduced to 20m if needed
🧠 Workout Analysis: July 4, 2025
🔷 Part 1: Hero WOD – Rankel
💣 Stimulus & Intent
- Time Domain: 20-minute AMRAP
- Primary Focus: Sustained moderate-to-high effort with a strong emphasis on grip endurance, posterior chain fatigue, and aerobic threshold pacing
- Hero Element: Honoring sacrifice through discomfort—grindy, repetitive, and emotionally charged
💪 Movement Breakdown
| Movement | Volume per Round | Notes |
|---|---|---|
| Deadlift | 6 reps | Moderate load; should stay unbroken |
| Burpee Pull-ups | 7 reps | High heart rate + grip tax |
| KB Swings | 10 reps | American style; hip hinge redundancy |
| 200m Run | ~1:00–1:30 | Under fatigue—grip and trunk challenged |
📊 Strengths
- Test of character and conditioning: Suits the Hero WOD spirit well.
- Simple yet punishing: Low-skill threshold allows for broad participation.
- Moderate loading: Encourages quality movement and long-term safety.
⚠️ Considerations
- Grip fatigue will escalate quickly—especially in later rounds.
- Redundant hinge pattern: Swings, deadlifts, and run can overwhelm posterior chain if poor form creeps in.
- Running under fatigue becomes a differentiator—coaching needed to preserve technique.
🔶 Part 2: Challenger – “The Sand Reaper”
🔥 Stimulus & Intent
- Time Domain: 5x (3:00 work / 1:00 rest) – Total: ~20 minutes
- Primary Focus: Strongman-style metcon—odd object carries, unilateral loading, and conditioning under fatigue
- Challenger Element: Grit-based “bonus round” with friendly competition
🛠️ Movement Design
| Movement | Intent |
|---|---|
| Sandbag Step-Ups | Unilateral stability, leg endurance, midline integrity |
| Sandbag Drag (40m) | Posterior chain grind, grip fatigue, mental toughness |
| Shuttle Runs (Max) | Speed, repeat effort capacity, aerobic demand |
📊 Strengths
- Compliments Rankel by shifting away from barbell/pull-up movements.
- Odd-object focus keeps CNS stress lower while maintaining high effort.
- Self-limiting fatigue: Built-in pacing with 1-minute rest rounds.
⚠️ Considerations
- Sandbag technique and scaling: Poor dragging mechanics or too-heavy bags may cause burnout or unsafe reps.
- Shuttle management: Athletes should be coached to manage pacing early to maximize performance late.
🧩 Overall Programming Synergy
| Category | Assessment |
|---|---|
| Volume | High, but well-distributed between barbell, gymnastics, odd-object, and running |
| Intensity | Rankel = sustained grind; Reaper = interval-based sprint and strength challenge |
| Balance | Push/pull/hinge/locomotion all represented; good structural variety |
| Fun Factor | High—Hero WOD + strongman-themed bonus round creates a memorable Friday |
| Recovery Impact | Demands a full cooldown and possibly reduced training volume Saturday for regulars |
✅ Final Verdict
This Friday’s programming is a masterclass in mental and physical grit.
“Rankel” challenges your capacity and consistency.
“The Sand Reaper” tests your willingness to keep pushing when the legs and lungs are fried.
Together, they offer a tribute to sacrifice through sweat, grit, and camaraderie.
😈 Evil Satisfaction Score – July 4, 2025
| Category | Rating (😈 = Evil, 💀 = Gloriously Brutal) | Notes |
|---|---|---|
| Theme Execution | 😈😈😈😈😈💀💀💀💀💀 (10/10) | Double-feature Hero Day? With a strongman finisher? That’s diabolical patriotism. |
| Physical Intensity | 😈😈😈😈😈😈😈😈💀💀 (9/10) | Rankel drains your soul. Sand Reaper dares you to keep moving. |
| Mental Grit Factor | 😈😈😈😈😈😈😈😈😈💀 (10/10) | Both workouts require pacing, awareness, and just the right amount of masochism. |
| Fun (in a twisted way) | 😈😈😈😈😈😈😈💀💀💀 (9/10) | Step-ups, drags, and shuttle runs = evil playground. |
| Movement Variety | 😈😈😈😈😈😈😈😈😈😈 (10/10) | Hinge, run, jump, swing, pull, carry, drag—check, check, and check. |
| Scalability & Coaching | 😈😈😈😈😈😈😈😈💀💀 (9/10) | High coaching demands, but great for scaling and building community. |
😈 Total Evil Score:
57/60 – “Unholy Excellence”
You’ll be sore. You’ll be proud. You’ll question your decisions—then sign up again next week.