RJ
RoundsIn honor of Staff Sergeant Ryan Petrovich, known as "RJ," who passed away on April 12, 2017. This Hero WOD combines 5 rounds of 800m running, rope climbs, and push-ups for a total of 4000m run, 25 rope climbs, and 250 push-ups. SSG Petrovich was a Marine Raider who served his country with distinction.
5 rounds for time
- 1800m Run
- 25 Rope Climbs (15 ft)
- 350 Push-ups
Beginner
55-75 minutes
Intermediate
40-55 minutes
Advanced
30-40 minutes
RJ is a grueling Hero WOD combining significant running volume (4000m) with rope climbs and 250 total push-ups. This tests endurance across multiple modalities.
- Runs should be steady, not sprints—pace for 5 rounds
- Break push-ups into sets of 10-15 from the start
- Rope climbs will fatigue your grip—use your legs efficiently
- Chalk up before each rope climb round
- This takes 40-60 minutes—pace accordingly
Pacing
Endurance pace throughout. If you can't talk during the run, you're going too fast. Save energy for 25 rope climbs and 250 push-ups.
Scaled
- 600m Run
- 5 Rope Climbs (10 ft or 3 per round)
- 50 Knee push-ups
RX+
- 800m Run
- 5 Legless Rope Climbs
- 50 Ring push-ups
Elite
sub 28:00
Advanced
28:00-38:00
Intermediate
38:00-50:00
Beginner
50:00-70:00
Half RJ
Reduced rounds
RJ Row
Indoor substitution
No Rope RJ
For gyms without ropes