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Jon Ross-Wiley

@jonrosswiley

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🥉 DEKA STRONG World Champ (Masters Ruck)
🔥 Hybrid Athlete (DEKA/HYROX)
🎒 Titan 6 Actual & Frontline Athlete
Fueled by @thefeed
⬇️ Partner Discounts!
POSTS STORIES REELS
Got the idea in my head and ran with it… Ever since I saw @darkhorserowing carrying a rower up a mountain and then started seeing posts for @absolute_mountain_racing I knew I had carry-row adventure in my future. Today was exploratory. Since I’d never carried a rower before (go figure!), I wanted to get a sense of the weight before committing to a mountain journey. So, I took it to a local park where I could hit some road, some trails, and, ultimately row by the water. I knew I would need some kind of padding on my shoulder after watching @shanefarmer ‘s technique where he had a backpack on so, naturally, I grabbed my @frontline_athletic ruck to do the job. While I was at it, I threw a 25lb plate in. 😳 Carrying the rower wasn’t as bad as I thought it would be. It weighs around 60 pounds, and I’ve been rucking with a lot more than that recently so the weight wasn’t really an issue… It was more about getting used to the balance of it all. Holding the legs in the front made it fairly straightforward. Next time, I would definitely add a bit more padding to make it more comfortable overall. All told, carried the rower for 2.4 miles and found a couple nice spots along the way to get some 500’s in on the rower. I’ll definitely go back for a longer row session. It was so awesome to do it outdoors looking out at the water. The last frames of the video capture my favorite moment. Maybe I understand crew now?!? 🤣 Fuel: @livehumann SuperBeets Sport @bubsnaturals Creatine Ruck: @frontline_athletic Navigator Code:JRW15 Rower: @concept2inc Headphones: @h2o_audio x @gozwift RIPT ULTRA Code: JRW20 Hat: @alteregorunning Code: ROSJO10 #ruck #rowing #workoutmotivation #letsgetit by @jonrosswiley
Goal: Beach 5K with 78lbs on board. No real time/pace goal. As usual, the first 1/4 mile was a little rough, but then I settled into a 10:35ish pace. Definitely a push, but felt good overall. My Frontline ruck handles 78lbs without a problem and is super comfortable no matter what the weight! Repped @titan6actual with the hat as well. Got let ‘em know what teams are out there getting it done! 👊🏼 Ruck: @frontline_athletic Navigator 21L CODE: JRW15 for 15% OFF! #rucking #ruck #rucklife #wod by @jonrosswiley
DEKA WORLD CHAMPIONSHIP RECAP👇 FRIDAY: DEKA FIT Ruck Did NOT feel well. Zero gas in the tank and a very high heart rate almost immediately despite a very conservative start. Thought about DNFing to conserve energy for the other two upcoming races, but decided to see it through. Ended up in 9th and just felt bummed about not being able to compete at the level I was prepared for. SATURDAY: DEKA MILE Ruck Much better day. Felt like I could actually race. Ended up in 5th…3 seconds behind 4th and 15 seconds behind 3rd. I’ll be thinking about those 15 seconds for a long time! Upside: The race did help me game plan for the STRONG the next day. SUNDAY: DEKA STRONG Ruck Put the pieces together and came out with a 3rd Place podium finish. Definitely think “Kickstart My Heart” @motleycrue coming on in the arena when I got to the Assault Bike helped as did @yancyculp and @ljgreco being right there as I was hammering out the burpees to secure the 3rd spot. Sharing the podium with @ugly.dave and @professor_utonyum was a total honor. Happy to end the weekend on a high note! Great group of guys in the Ruck Division…gonna shout them out in an upcoming post, but want to mention @thekensykes here. Such a solid guy and we were in each other’s pocket during the Mile and Strong…it was a great push! Grateful to @yancyculp @nelsonrunawaydiaz @ugly.dave @ryclaxton_ofx @ruckingdad @robinlegat and the rest of the @deka.fit crew for putting on a great event! Thanks as well to @titan6actual for all of support of the Ruck Division (and me, personally!) and for the amazing patches and podium flag. Separate post on that coming as well. LET’S SEE WHAT 2026 BRINGS!!! TRAINING: @elite_fpt @yancyculp (Special shout out to @sh__vs__s6 at ELITE for getting me back on track after a hamstring pull6 weeks before the event) FUEL: @livehumann @resolutecoffeeredlands @honeystinger GEAR: @goruck MUSIC: @h2o_audio Discount links in BIO! #dekafit #athlete #worldchampion #worldchampionship #missionaccomplished by @jonrosswiley
JUST UNDER THE WIRE! I’d be thinking about doing one or more of the RUCK ARTHRITIS Challenge from @ruckfwd all month but time got away from me. The options for the challenge were: 1 Mile : Representing the one rheumatologist for roughly every 11,000 patients in the US. 5K: 1 in 5 adults are affected by arthritis in the US 11K: Representing the other half of the 1 rheumatologist to 11,000 patient ratio. A previous version of myself would have gone for all three on the final day, but I didn’t want to risk injury or otherwise throw off my current training schedule. Need to stay healthy! I did decide to do two of the distances, however. I did the one-miler as a warm up with 39lbs on board (9:13) and then dropped 5lbs to complete the 5K with 34lbs in the ruck (25:35). Pleased with that time as I would put it at about a 90% effort. Happy I got these in and could play a small part in raising awareness around arthritis. Ruck/Hat: @frontline_athletic Shoes: @merrell_work Headphones: @h2o_audio Shirt: @titan6actual #arthritis #rucking #rucklife #running by @jonrosswiley
GOT SPICY FAST! 🌶️ 250m ROW 10 MED BALL SIT-UPS 10 SANDBAG SQUATS 250m SKI E4MOM X 8 ROUNDS Fuel: @livehumann @bubsnaturals @thefeed @equipfoods @resolutecoffeeredlands Sandbag: @frontline_athletic Headphones: @h2o_audio @elite_fpt #hitt #dekafit #workout #emom by @jonrosswiley
STAY READY SO YOU DON’T HAVE TO GET READY! It’s a great philosophy, but one that’s trickier in practice. Being “game ready” at all times is a lofty goal and, in fact, in can sometimes lead to peaking before your actual competitions. Be sure you have a plan so that you maintain optimal fitness with a strong foundation that will set you up to go into that extra gear you need on race day! Do you feel like you have a plan? Fuel: @thefeed @bubsnaturals @equipfoods @resolutecoffeeredlands #dekafit #training #workouttips #goals by @jonrosswiley
Still riding the high from @ruckraceleague FINALS! It was an event that’s going to stay with me for a long time. Gratitude all around but, in this case, gratitude to @jenniferstevensphotography for capturing these moments from my journey. I think pics 6 and 8 are my favorite because they represent so much of what the day was about. Pic #6: Spending lots of time just in my head. Covered lots of ground in there! 🤣🙏 Pic #10: Lots of joy. This pic actually came during Quarter 4 when I was totally depleted but still joyful and grateful to have reached that point. Already looking forward to 2027! @frontline_athletic @titan6actual @bubsnaturals by @jonrosswiley
DEKA FIT work! In a new training block, I have a habit of going 150% on day one, which requires a much longer recovery and, ultimately, less effective training time. With this DEKA World Championship block, I am going to be very methodical. The focus will be on efficient movement and, as I move through the block (which includes strength training), I will build in speed. Looking forward to the next couple months of focused work! @deka.fit @frontline_athletic @titan6actual @h2o_audio by @jonrosswiley
💥💥💥40% OFF!!!💥💥💥 Grab some @equipfoods at an incredible price! At $1.30/serving for top-tier, grass-fed beef protein, you’d be hard pressed to find a better deal. Lots of amazing flavors of protein powder and a full line of other products. Take a couple minutes right now to check out equipfoods.com and be sure to add code EQUIPJRW on top of the subscription discount. You can cancel at ANY time. Seriously. No risk, no hassle. Click of a button. Give @equipfoods a try! #protein #grassfed #healthy #promo by @jonrosswiley
The RUCK RACE LEAGUE was everything I hoped it would be. This is a long post, but I hope you’ll read til the end for my latest unlocked achievement (?) 😊 Roughly 200 men and 120 women competed this spring and summer for a spot at this race, with the Top 30 men and Top 30 men making the cut to go to the FINALS in October. I finished the season in 18th overall and in 1st in my age group. Coming into the Finals, I had a few goals: *Complete the entire race. This was not a given and I knew there were some DNFs last year. *Stay injury-free. *Be present, enjoy the experience, and meet some wonderful people. *Less important, but always on my mind, I also hoped to finish higher than my regular season ranking. The day was amazing. Such a great group of people. @billanthes and @karianneanthes , you know how to put on an event! And, while all athletes were out there competing, the energy was all camaraderie. I loved the format. Show up with a 45lb ruck. Finding out what each quarter of the event would entail only after you finished the previous one was an adventure. Bill promised that we would have plenty of time to”between our ears” and in our own thoughts and he was right. Lots of time to reflect on all kinds of things. At times that was intense, and at other times (toward the end, when I was just trying to hold it -my body - together) I found myself doing things like humming the outro music to the Great British Baking Show! 😆 I met all of my goals for the day and, at the end, found out one interesting distinction. Turns out I was the oldest person on the course. While getting older is inevitable, getting older and still putting in the work has been a choice, so, I can say out loud that I’m proud that this 53 year old got it done on October 17th. Thank you @ruckraceleague for a perfect event and, to my fellow competitors, it was an honor to race with you! 📸Photo Credit: @jenniferstevensphotography Gratitude as well to @michaelishustle for capturing so much of the day on video. Gear: @frontline_athletic @titan6actual Fuel: @bubsnaturals @thefeed Shout out to @elite_fpt as well. Always want to represent! by @jonrosswiley
@equipfoods is now at @target ! Equip Protein Powder is my absolute GO TO for, not only protein shakes, but so many other great recipes like muffins, pancakes, protein bars, or even just mixed in with Greek yogurt for a delicious dessert! Be sure to check your local Target for Equip! If you love it (which you will), you should check out their full line up of products on the Equip website and use code EQUIPJRW for savings! ❤️ #protein #workoutfuel #targetfinds #healthy by @jonrosswiley
That FRESH GEAR feeling!!! So glad I decided to grab another ruck from @frontline_athletic ! I love my tried and true Navigator in the Midnight colorway…we’ve been through a lot! Now that I have a Navigator in the Coyote colorway, I have that feeling back of having something special to break out on “game days”! This new ruck will see its first competition this Saturday at the @ruckraceleague Finals and then it will be all about gearing up for @deka.fit World Champs in December! I hope you’ll follow the journey! Also…be sure to check out @frontline_athletic and use code JRW15 when you do! 👊🏼 #ruck #rucking #gear #gameday by @jonrosswiley

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