Broken Arrow - Crossfit Workout

Start with 150 air squats, ensuring to keep your chest up and weight on your heels as you lower your body. Follow this with 100 push-ups, maintaining a straight line from head to heels, engaging your core throughout.

Next, perform 50 strict pull-ups, focusing on full range of motion. After that, hop on a bike and cover 10 miles, maintaining a steady pace for endurance.

Transition to a 3-mile run, keeping a consistent speed to build stamina. Conclude with 1,000 double-unders, using wrist flicks for efficiency.

Once completed, repeat the air squats, push-ups, and pull-ups. To increase the challenge, wear a weight vest during the first 300 reps, enhancing strength and endurance.

Scale the Air Squats by reducing the repetitions to 100 or 75. For Push-Ups, consider doing knee push-ups or incline push-ups to maintain form. Strict Pull-Ups can be modified to band-assisted pull-ups or jumping pull-ups, aiming for 25 reps instead.

For the bike segment, shorten the distance to 5 miles or perform 30 minutes on a stationary bike at an easy pace. Adjust the run to 2 miles or consider a brisk walk if running is too challenging.

For Double-Unders, reduce to 500 single-unders or attempt double-unders with a lighter rope. Lastly, remove the weight vest if it complicates form during the first 300 reps.

Your score for the Broken Arrow workout is calculated by counting each completed round and any remaining repetitions. Each round consists of the initial set of exercises: 150 Air Squats, 100 Push-Ups, 50 Strict Pull-Ups, followed by the bike ride and the run.

Once you complete the first five exercises and the 10-mile bike ride, then finish with the 3-mile run, you will count how many repetitions you can achieve past the last full round of Air Squats, Push-Ups, and Pull-Ups.

For example, if you complete 4 full rounds and finish with 30 Air Squats, your score would be 4 rounds plus 30 reps for a total of 630 reps.

Prioritize pacing in the initial rounds. Don’t rush through the first set of Air Squats; maintain a steady rhythm to avoid early fatigue. Establish efficient transitions between exercises to save time and energy.

For Push-Ups, consider breaking them into manageable sets, especially as fatigue sets in. Use strict form to maximize effectiveness while minimizing shoulder strain.

During Pull-Ups, utilize bands or jumping variations if necessary to maintain intensity without compromising form. Remember to engage your core throughout the workout to maintain stability.

Stay hydrated and keep an eye on your heart rate, especially during the bike and run sections. Focus on controlled breathing to sustain endurance during the grueling Double-Unders.

For the workout Broken Arrow, a good score can be evaluated based on completion time and muscular endurance.

Intermediate athletes should aim to finish between 30–40 minutes. Advanced athletes may complete it in 22–29 minutes, while elite athletes strive for under 20 minutes.

A score under 1 hour signifies a solid workout, indicating good pacing and endurance, especially considering the volume of reps and weighted vest during the first 300 movements.

Executing all movements efficiently, especially the double-unders and pull-ups, contributes significantly to overall performance.

For those aiming for excellence, achieving a score under 20 minutes reflects exceptional fitness levels and preparation.

The Broken Arrow workout is intended to serve as a test of overall stamina, strength, and mental fortitude. It's designed to challenge athletes through an extensive range of movements, ensuring a full-body engagement while managing fatigue.

The high volume of air squats, push-ups, and pull-ups emphasizes muscular endurance, while the running and biking components push cardiovascular limits. The 1,000 double-unders serve as a significant coordination and endurance challenge, further elevating the intensity of the workout.

Wearing a weight vest during the first 300 reps adds an additional layer of difficulty, forcing athletes to maintain proper form and efficiency under load. Overall, Broken Arrow encourages pacing and strategic rest, emphasizing the balance between effort and recovery.

The world record for the workout titled Broken Arrow has not been officially documented, but reports from elite athletes suggest remarkable completion times. Top athletes have been seen finishing this grueling workout in approximately 35 to 40 minutes.

This impressive time is a testament to their high-level fitness and endurance, given the demanding nature of the exercises involved, including a 10-mile bike ride and 3-mile run, combined with high-rep bodyweight movements.

Elite competitors often utilize advanced pacing strategies, carefully managing their efforts throughout the workout, especially during the challenging double-unders and pull-ups.