Triple Deuce - Crossfit Workout

For the Triple Deuce hero workout, perform a 20-minute AMRAP of 22 Burpees, 22 Air Squats, 22 Pull-Ups, 22 Sandbag Over Shoulder, and a 722-meter Sprint. Start with burpees, ensuring a full extension at the top. Transition smoothly into air squats, focusing on keeping your chest up and knees tracking over your toes.

Next, tackle the pull-ups with a controlled movement, engaging your back and core. For sandbag over shoulder, hinge at your hips and use your legs to help throw the sandbag over your shoulder efficiently. Finally, sprint the 722 meters at a strong, consistent pace to complete the round. Remember to maintain quality form throughout and minimize rest to maximize your rounds.

To scale the AMRAP 20 Triple Deuce workout, consider adjusting the number of repetitions for each movement. Beginners may reduce the reps to 11 or 15 for a manageable challenge.

If burpees are too intense, switch to a step-back variation or a plank to push-up transition. For air squats, lessen the depth or use a box for support.

Modify pull-ups by using a resistance band or transitioning to ring rows. For sandbag over shoulder, decrease the bag weight to around 10–15% of body weight or perform a lighter object lift.

For the sprint, adjust the distance to 400 meters or substitute with a fast-paced walk or jog, keeping the intensity appropriate for your fitness level.

Your score for the Triple Deuce workout is calculated by counting the total number of full rounds completed, along with any additional reps performed after your last full round.

For example, if you complete 5 full rounds of the workout and then finish an additional 10 Burpees, your score would be 5 rounds + 10 Burpees, resulting in a total of 110 reps.

Keep in mind that each round consists of 5 distinct movements: Burpees, Air Squats, Pull-Ups, Sandbag Over Shoulder, and a 722 meter Sprint, which all contribute to your final score.

It’s essential to maintain proper form and technique during each movement to maximize your performance and ensure safety throughout the workout.

Focus on pacing yourself during the AMRAP 20. Start with controlled burpees to avoid burnout early on. Transition quickly between exercises, but prioritize form over speed to prevent injury.

For air squats, maintain a steady cadence and ensure depth for effectiveness. Use a kipping technique for pull-ups to conserve energy and maximize repetitions.

When performing sandbag over shoulder exercises, engage your core and utilize your legs to lift the weight efficiently. This will help maintain stamina throughout the workout.

During the 722 meter sprint, go all out, but ensure you have enough energy left for the final rounds. Hydrate before and after the workout to support recovery and performance.

A good score for the Triple Deuce workout can vary significantly based on fitness levels.

Intermediate athletes typically complete between 9 and 11 rounds, demonstrating a solid grasp of endurance and technique.

Advanced competitors often achieve scores ranging from 13 to 15 rounds, showcasing impressive stamina and speed as they tackle each component.

Elite athletes push the limits with 17 to 22 rounds, exemplifying exceptional physical capabilities and mental resilience.

A score of 300 total reps or more is indicative of excellent pacing and muscular endurance, making it a benchmark for aspiring CrossFit athletes.

The Triple Deuce workout is designed to test overall athleticism and endurance by incorporating a high volume of bodyweight movements. Each component—from burpees to pull-ups—aims to build muscular strength while elevating heart rates, creating a demanding aerobic challenge.

With 22 reps of each exercise, athletes engage in continuous movement that demands both stamina and mental toughness. The sandbag over shoulder adds an extra layer of resistance, targeting core and shoulder stability while simulating functional lifting movements.

The 722-meter sprint at the end serves to spike the heart rate, introducing an explosive element that requires a powerful burst of speed, further pushing the boundaries of both aerobic and anaerobic capacity.

The world record for the Triple Deuce workout, an AMRAP lasting 20 minutes, remains unofficial but showcases impressive performances among top athletes. Reports indicate that elite male competitors can achieve between 20 and 22 rounds, while elite females might reach 17 to 19 rounds.

A successful completion of these rounds requires remarkable endurance and speed, with athletes maintaining a brisk pace throughout all five elements of the workout, which includes Burpees, Air Squats, Pull-Ups, Sandbag Over Shoulder, and a 722-meter sprint.

The hero workout known as Triple Deuce honors the memory of a fallen hero, a tribute to those who have made the ultimate sacrifice in service to their country. The specific numbers in the workout reflect the significance of the day it commemorates.

Designed to push athletes to their limits, this demanding AMRAP incorporates various functional movements that symbolize resilience and dedication. The combination of burpees, air squats, pull-ups, sandbag over shoulder, and a sprint embodies the spirit of overcoming challenges.