Workout: RJ. Type: For Time. A Hero WOD honoring Major Robert J. Marchanti II, killed in the 9/11 attack on the Pentagon. Performed with a 20lb vest, combining running, rope climbs, and push-ups. 3 movements across 1 sections. Created by Fiz. 0 completions, 0 likes.
FizHero WODs
RJ
A Hero WOD honoring Major Robert J. Marchanti II, killed in the 9/11 attack on the Pentagon. Performed with a 20lb vest, combining running, rope climbs, and push-ups.
- Format
- For Time
- Level
- elite
The workout
For Time
RJ
For Time5 rounds
3 moves
Run
800m
Rope Climbs
5 reps
Push-Ups
50 reps
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Open in FizRJ is a for time workout by Fiz, built from 3 movements. It is set at elite level.
How to approach RJ
RJ loads the cardiovascular system, quads, calves and lats hardest. Biceps, forearms and chest take a share of the work too. Go out slower than feels natural: the opening effort is the one you can most afford to give away, and the positions you protect early are what you'll still have at the end.
RJ is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher.
Frequently Asked
What is the RJ workout?
A Hero WOD honoring Major Robert J. Marchanti II, killed in the 9/11 attack on the Pentagon. Performed with a 20lb vest, combining running, rope climbs, and push-ups.
What movements are in RJ?
RJ includes Run, Rope Climbs, Push-Ups.