Braswell - Crossfit Workout

For the Braswell hero workout, perform an AMRAP for 40 minutes. Start with 12 burpees, ensuring you jump high at the top and land softly to protect your knees. Follow this immediately with 9 hang power cleans, using a barbell. Focus on a smooth transition from the ground to the shoulders, keeping your elbows high.

Next, complete 18 wall ball shots, aiming for a target about 10 feet high for men and 9 feet for women. Keep your core engaged and squat down properly. After the wall balls, head out for a 200-meter sandbag run, maintaining a steady pace while securely gripping the bag.

Repeat this circuit for the full 40 minutes, pushing your limits for endurance and strength.

Reduce the burpees by performing them on an elevated surface or step, which can provide a safer alternative for beginners. If needed, lower the repetitions to 6 or 8 to maintain intensity while ensuring proper form.

For the hang power cleans, use a lighter weight, such as 30–50 lbs, or scale to dumbbell cleans. This adjustment keeps the movement effective without risking injury.

For wall ball shots, consider using a lighter ball or performing wall ball squats without the throw to maintain the movement pattern while reducing overall intensity. Aim for 10 shots instead of 18.

On the sandbag run, shorten the distance to 100 meters or switch to a bodyweight run or jog to ensure you can maintain a steady pace.

Your score for the Braswell workout is determined by the total number of full rounds completed, along with any additional repetitions of the listed exercises after your last completed round.

A round consists of performing 12 Burpees, 9 Hang Power Cleans, 18 Wall Ball Shots, and completing a 200-meter Sandbag Run.

For example, if you complete 8 full rounds and then finish 6 Burpees after your last full round, your score would be 8 full rounds + 6 additional reps, equating to a total of 114 reps.

It’s important to keep track of each component of the workout to ensure accurate scoring, maximizing your performance during the AMRAP 40.

Begin with a steady pace during the first few rounds to build endurance. Focus on maintaining form rather than speed, especially during burpees and wall ball shots. Transition quickly but efficiently between movements to minimize downtime.

Utilize your legs for power during the sandbag run to conserve energy for the later rounds. Break up the hang power cleans into manageable sets if needed to avoid fatigue, ensuring that your grip remains strong throughout the workout.

Hydrate before starting and consider pacing each segment according to your fitness level. Listening to your body and adjusting as needed can help maintain a consistent effort during the entire 40-minute AMRAP.

A good score for the Braswell workout is determined by the number of rounds completed in the 40-minute AMRAP format.

For elite male athletes, a score of 20 to 22 rounds is exceptional, while elite females typically achieve between 17 to 19 rounds.

Intermediate athletes should aim for 9 to 11 rounds, while advanced athletes may complete 13 to 15 rounds.

Successfully hitting these targets indicates not only skilled pacing but also significant muscular endurance and cardiovascular fitness.

A score exceeding 18 rounds overall is a strong indicator of advanced performance in this challenging workout.

The Braswell workout, structured as an AMRAP 40, is intended to enhance cardiovascular endurance, muscular stamina, and overall resilience. The combination of burpees, hang power cleans, wall ball shots, and a sandbag run creates a comprehensive approach to fitness that challenges multiple muscle groups while demanding continuous movement.

Each component is designed to build metabolic conditioning, requiring athletes to be both explosive and efficient. The burpees elevate heart rates quickly, while hang power cleans engage major muscle groups for strength and coordination. Wall ball shots add a dynamic element of power, and the sandbag run tests not only strength but also grit over a distance of 200 meters.

Overall, Braswell promotes relentless effort in a timed setting, encouraging athletes to push their limits and effectively manage fatigue.

The world record for the Braswell workout, which features an AMRAP format over 40 minutes, has not been officially recognized. However, unofficial reports indicate impressive performances within the CrossFit community.

Elite male athletes are said to achieve scores ranging from 20 to 22 rounds, while elite females reportedly complete between 17 to 19 rounds. Achieving these scores demands exceptional conditioning, with each round requiring a pace that approaches sub-1-minute intervals.

The workout consists of 12 Burpees, 9 Hang Power Cleans, 18 Wall Ball Shots, and a 200-meter Sandbag Run, all of which contribute to the difficulty and intensity of this challenging routine.

The hero workout, Braswell, is named in honor of United States Army Sergeant First Class Matt Braswell. He served valiantly and made the ultimate sacrifice while deployed in Afghanistan. This workout serves as a tribute to his dedication and courage, embodying the spirit of honor and remembrance.

Each movement in the workout represents the high level of physical fitness and resilience required of those in the armed forces. Through this challenging routine, participants pay homage to SFC Braswell and all service members who have given their lives in service to their country.