Perform the workout by starting with the Farmer's Carry. Grab a pair of dumbbells and walk 30 meters while keeping your core engaged and maintaining good posture. Transition directly into Ground-to-Overheads, utilizing either a barbell or dumbbells. Ensure proper form by driving through your legs and fully extending your arms at the top.

Next, move to Dumbbell Overhead Lunges. Hold the weights overhead and step forward into a lunge, keeping your torso upright. Complete all 17 reps before proceeding to Burpees. Focus on executing each burpee with speed, ensuring you jump high with both feet together and land softly.

Repeat this circuit for a total of 6 rounds, wearing a weight vest of 20 lbs for men and 10 lbs for women to enhance the intensity.

Reduce the distance of the Farmer's Carry to 15 meters or use lighter weights, such as 10 lb dumbbells. For the Ground-to-Overheads, scale to a weight you can comfortably lift for 10 reps, potentially 35-45 lbs. Beginners might also perform this movement as a clean and press.

Adjust the Dumbbell Overhead Lunges by using a lighter weight, around 5-10 lbs per hand, or perform the lunges without weights to ensure proper form. For Burpees, modify the movement by stepping back instead of jumping, or reduce the total to 50 reps to maintain intensity.

Consider performing the workout without a weight vest or using a lighter vest if available. Rest as needed to maintain quality throughout the workout.

Your score for the Army Strong workout is calculated by adding the total number of full rounds completed to any additional reps performed after your last full round.

For instance, if you complete 4 full rounds and then finish 8 repetitions of the Farmer's Carry, your score would be 4 rounds + 8 reps = 28 total reps.

Keep in mind that each round consists of all included exercises: the 30-meter Farmer's Carry, 14 Ground-to-Overheads, 17 Dumbbell Overhead Lunges, and 75 Burpees with the weight vest. Ensure you record each exercise as you complete them to keep track of your progress.

This scoring method helps provide a clear and competitive comparison with others who have completed the workout.

Approach the Army Strong workout with a steady mindset — prioritize endurance over speed in the initial rounds. Manage your breathing to maintain a sustainable pace, especially during the burpees, which can be taxing on your energy reserves.

Focus on form during the Farmer's Carry, keeping your shoulders back and core engaged to avoid unnecessary fatigue. When performing Ground-to-Overheads, utilize your legs for power, reducing the strain on your upper body.

For the Dumbbell Overhead Lunges, ensure that you have a solid base to prevent wobbling. Finally, maintain a rhythm during the burpees, allowing brief pauses if necessary to stay in control. Consistency will be key to completing this challenging benchmark workout.

For the Army Strong workout, a good completion time is highly dependent on your fitness level and experience with high-intensity training.

Intermediate athletes should aim for a time of 25–30 minutes to finish all six rounds. Advanced athletes might target a time between 20–24 minutes, while elite participants should strive for under 20 minutes.

Finishing in under 18 minutes demonstrates exceptional endurance and stamina, showcasing your capability to maintain a high level of intensity throughout the workout.

Overall, focus on maintaining proper form during the exercises while managing your pacing to achieve the best possible score for this challenging workout.

The Army Strong benchmark workout is intended to test overall strength, endurance, and mental toughness through a high-volume, varied movement set. Each of the six rounds should feel like a relentless combination of strength and cardiovascular demands, pushing athletes to their limits.

The Farmer's Carry challenges grip strength and core stability while the Ground-to-Overheads and Dumbbell Overhead Lunges emphasize upper body and leg endurance. Burpees add a significant aerobic component, increasing heart rate while requiring full-body coordination.

Incorporating a weight vest amplifies the intensity, making every movement feel more demanding. This workout is designed not only to build physical capability but also to cultivate a warrior mindset, requiring resilience and determination throughout.

The world record for the Army Strong workout is not officially documented, but unofficial top times in the CrossFit community have been reported. Elite athletes have completed the workout in approximately 20 to 25 minutes.

This time reflects the intensity and endurance required to complete 6 rounds of intense exercises, including the farmer’s carry, ground-to-overheads, overhead lunges, and burpees while wearing a weighted vest.

To achieve these times, competitors must maintain exceptional pacing and efficiency, incorporating strength and cardiovascular fitness throughout the entirety of the workout.

As with all high-intensity workouts, performance can vary based on individual fitness levels and training backgrounds, making each attempt unique.

The workout "Army Strong" is designed to honor the brave men and women who serve in the United States Army. It pays tribute to their unwavering dedication, resilience, and commitment to protecting our freedoms.

Each exercise reflects the strength and endurance required in military training, challenging participants to push their limits while remembering the sacrifices made by soldiers.

The inclusion of a weighted vest symbolizes the additional burden carried by military personnel, making this workout a fitting homage to those who serve our country courageously.