Hero Workout: Rahoi

April 23, 2022

5

-

6

minutes warming up

12

-

minutes working out

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.

He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

As many rounds as possible in 12-min. of:
12 Box Jumps
6 Thrusters
6 Weight-facing Burpees

‍

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Box Jumps
Should be a height/difficulty where you can do all reps relatively quickly without stopping. No step-ups today!

Options: adjust height → reduce to 8 reps → no box: perform jumps over an object or Tuck Jumps.
🤰 perform low Step-ups, total.
Equipment: box, stool, chair.

Thrusters
Pick a middle weight, something you can do unbroken for most rounds but no more than 2 sets.

Options: reduce to 4 reps.
Weight too light? perform 9 reps.

Weight-facing Burpees
Aim to be steady and consistent with these!

Options: jump over your weight with 2 feet → hop/skip over your weight → perform 6 reps or regular Burpees → perform Kick-backs.
🤰 perform Elevated Burpees.
Equipment: whatever weight you're using for Thrusters."

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight(s) for Thrusters.
✅ Something to jump or step on.

‍

Warm-up

2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. High Knees

Then,
30-sec. Standing Quad + Overhead Stretch, each side
30-sec. Standing Side Reach, each side

🤰
2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. Standing Knees-to-chest or Marching High Knees

See warm-up details
No items found.

Hero Workout: Rahoi

April 23, 2022

5

-

6

minutes warming up

12

-

minutes working out

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.

He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2022-04-23 Hero Workout: Rahoi Home Edition by Coach Cheryl

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Box Jumps
Box Jumps

Jumping Movements

Thrusters
Thrusters

Squat + Press Family

Burpees
Burpees

Everyone's Favorite