Begin with a 300-meter run as a group to get the heart rate up. Transition to 30 power cleans, using a barbell; focus on using hip drive and maintaining good form. After the cleans, move into 30 burpees, ensuring full chest-to-floor contact and a strong jump at the top.

Next, hop on the Air Bike for 30 calories, pushing hard to maximize your output. Follow this with 30 air squats, keeping the chest up and squatting below parallel. Then, alternate lunges for 30 reps, ensuring knees track over the toes.

Return to the Air Bike for another 30 calories before completing 30 deadlifts with a barbell, maintaining a straight back. Finish this round with 30 ball slams, driving the ball down with force. Conclude with a buy-out of 300 AbMat sit-ups for core strength.

Reduce the running distance to 200 meters for beginners or allow for a brisk walk. Scale the power cleans to lighter weights, around 35-50 lbs, or opt for dumbbell power cleans. For burpees, consider stepping back instead of jumping to lessen impact.

Adjust the calorie target on the Air Bike to 20-25 calories, or shorten the duration to 30 seconds. For air squats, focus on depth and form, and if needed, perform box squats to a lower height.

Use lighter weights for deadlifts, around 45-70 lbs, or perform with a kettlebell. Reduce ball slams to 15-20 reps as a way to manage fatigue. Finally, scale AbMat sit-ups to fewer reps if necessary, aiming for 15-20 per round.

Your score for the benchmark workout Alice is calculated by adding up the total number of full rounds completed, plus any additional repetitions after the last full round.

For example, if you completed 3 full rounds and then finished 20 of the 30 Air Squats in the next round, your score would be 3 rounds plus 20 reps, giving you a total of 3 + 20 = 320 reps.

Make sure to keep track of each exercise as you progress through the workout. This will help you accurately assess your performance and make adjustments for future workouts.

Record your score to measure improvements over time and aim to increase it with each attempt at the workout.

Begin with a strategic approach — aim to maintain a steady pace throughout the workout instead of going all out from the start. Focus on efficient transitions between exercises to maximize your time.

For the power cleans and deadlifts, ensure your form is solid to avoid injury and keep your energy levels up. If you find your grip failing, consider using straps or breaking up the reps into smaller sets.

During the burpees and air squats, pace yourself to prevent fatigue. Use controlled breathing to maintain stamina, and remember to engage your core for the sit-ups during the buy-out.

Lastly, stay mentally focused and motivated — each round is an opportunity to improve your time and push your limits.

A good score for the workout titled Alice is based on completing the 4 rounds as quickly as possible.

Intermediate: 20–25 minutes. Advanced: 16–19 minutes. Elite: Under 15 minutes. A score under 15 minutes indicates outstanding efficiency and conditioning.

Focus on maintaining a steady pace throughout the run and transitions between exercises, as this will affect your overall time. Proper form during power cleans and deadlifts is essential to avoid injuries and ensure optimal scoring.

Remember to stay hydrated and rest strategically during the workout to maximize performance. Completing the buy-out of 300 AbMat Sit-Ups adds to the total workload, contributing to overall muscular endurance.

The benchmark workout, Alice, is intended to test overall endurance, strength, and muscular stamina through a variety of movements. The combination of running and high-repetition exercises challenges athletes to maintain intensity while managing fatigue across multiple muscle groups.

With the inclusion of power cleans, burpees, and deadlifts, Alice emphasizes the need for explosive power and technique under fatigue. The air bike segments serve as both a conditioning tool and a recovery phase, demanding efficient energy management.

The workout's design encourages pacing and strategic movement, pushing participants to remain mentally engaged throughout the four rounds. Ultimately, Alice serves as a benchmark for assessing functional fitness and conditioning over time.

The workout titled Alice consists of a challenging series of movements designed to test endurance and strength, executed in four rounds for time.

As of October 2023, the fastest recorded time for completing the Alice workout stands at approximately 23 minutes for elite male athletes, while elite female athletes have been reported to finish it in around 26 minutes.

These times demonstrate the exceptional fitness levels required to tackle such a demanding workout, with participants needing to maintain quick transitions and consistent pacing throughout.

The ability to complete the prescribed rounds and repetitions efficiently showcases not only physical capacity but also mental toughness, making Alice a formidable test in the fitness community.

The workout "Alice" is honoring Alice, a beloved member of the community who inspired many through her dedication and spirit. She was known for her relentless drive and positivity, encouraging others to push beyond their limits.

This workout encapsulates her essence by incorporating a variety of challenging movements that reflect the strength and resilience she exemplified. Each round serves as a tribute to her commitment to fitness and the uplifting impact she had on those around her.