Begin with the 3,200 meter weighted run. Choose a weight that challenges you but allows you to maintain proper form throughout the distance. Focus on your breathing and pace yourself to ensure you can complete the run without excessive fatigue.

After completing the run, move to the pull-ups. Aim for strict form; engage your back and core as you pull up. If necessary, use a band for assistance or perform bodyweight rows as an alternative.

Next, transition to the push-ups. Maintain a straight body line, lowering yourself until your chest almost touches the ground. Keep your elbows at a 45-degree angle to protect your shoulders.

Finally, finish with air squats. Ensure your feet are shoulder-width apart, and go down until your thighs are parallel to the ground. Maintain an upright torso and drive through your heels as you return to standing.

Scale the 3,200 meter Weighted Run by reducing the distance to 2,400 meters or use a lighter weight, such as 10–15% of your body weight. If unable to perform pull-ups, substitute with jumping pull-ups or band-assisted pull-ups. Consider reducing the number of pull-ups to 25 or 30 for more manageable sets.

For push-ups, modify them to knee push-ups or incline push-ups on a bench to ensure proper form. You can also reduce the total to 50 reps. For air squats, focus on depth and form, and if needed, decrease the reps to 75 or 80.

Adjust the workout time to 20–25 minutes if necessary, allowing enough time to complete each movement with correct technique.

To score the benchmark workout 13E RDP, you need to complete each of the listed exercises as quickly as possible. Your score will reflect the total time taken to finish the entire workout, which includes a 3,200-meter weighted run, 50 pull-ups, 100 push-ups, and 100 air squats.

Your final score is recorded in minutes and seconds. Ensure you keep track of your time with a stopwatch. Take note of any penalties incurred, such as no-reps on pull-ups or push-ups, as these could impact your overall time.

After finishing, compare your score with your previous attempts or benchmark results to assess your progress and performance in this challenging workout.

Begin with a steady pace on the 3,200 meter weighted run to conserve energy for the remaining exercises. Focus on maintaining a consistent stride and breathing rhythm to avoid fatigue early on.

For the pull-ups, consider breaking them into sets to maintain form and avoid muscle failure. Aim for a rhythm that keeps you moving without excessive rest.

During the push-ups, maintain a strong core and full range of motion to maximize effectiveness. If needed, switch to knee push-ups to maintain good form and endurance.

When tackling the air squats, focus on depth and control to prevent form breakdown. Keep a steady pace and use your legs to drive through each rep, avoiding excess rest at the top.

A good score for the workout titled 13E RDP, which consists of a 3,200 meter weighted run, 50 pull-ups, 100 push-ups, and 100 air squats, is contingent on individual fitness levels.

For intermediate athletes, finishing under 25 minutes is commendable. Advanced athletes should aim for a time of 20 minutes or less. Elite athletes will strive to complete the workout in under 15 minutes.

Any time below 20 minutes reflects a strong endurance capacity and efficient movement patterns across all exercises. A score under 15 minutes indicates exceptional fitness and pacing abilities throughout the entire workout.

The benchmark workout 13E RDP is crafted to test endurance, strength, and mental fortitude over a prolonged period. The 3,200 meter Weighted Run serves as a demanding aerobic challenge that requires athletes to maintain speed while managing the additional load.

Following the run, the movement transitions to upper body strength with 50 Pull-Ups, engaging the back, biceps, and grip under fatigue. This is immediately followed by 100 Push-Ups, pushing shoulder endurance to its limits while demanding core stability.

The workout concludes with 100 Air Squats, emphasizing leg strength and endurance as well as cardiovascular efficiency. Athletes should strive for optimal pacing, managing fatigue throughout the entirety of the workout to achieve their best time.

The world record for the workout titled 13E RDP, performed for time, has not been officially documented. However, estimates from the community suggest exceptional times could range between 15 to 20 minutes for elite athletes.

This workout includes a demanding combination of a 3,200 meter weighted run, followed by 50 pull-ups, 100 push-ups, and finally, 100 air squats. Completing these elements quickly requires extreme endurance and strength.

Elite CrossFit athletes typically train specifically for these types of high-intensity workouts, pushing their limits to achieve the best possible times.

As such, aspiring competitors should set benchmarks and aim to improve their performance gradually through dedicated training and proper technique.

The workout 13E RDP is designed to honor the memory and service of those who have made significant sacrifices in the line of duty. It specifically pays tribute to the individuals who have dedicated their lives to protecting and serving their communities.

Through this challenging physical regimen, participants reflect on the strength and resilience of these individuals, pushing their own limits while recognizing the courage exhibited by the heroes they are honoring.