Start by preparing your rucksack with a comfortable weight, ensuring it’s securely fastened. Begin with a 3-mile Ruck Run, maintaining a brisk pace to cover the distance effectively. Focus on your breathing and posture to maximize efficiency.

After completing the Ruck Run, transition into the first set of sprints. For the 50-meter Sprint, engage your core and drive your knees up to maximize speed. Follow this with a Static Ruck Hold Overhead, ensuring the rucksack is stable above your head while maintaining an upright position.

Next, perform the 100-meter Sprint, pushing your limits, and conclude with another Static Ruck Hold Overhead, emphasizing control and balance. Repeat this sequence for a total of three rounds, focusing on form and endurance throughout the workout.

To scale the Bank & Yarborough workout, consider reducing the distance of the ruck run to 1 or 2 miles, especially for beginners or those with limited endurance. If the total distance is too challenging, break it into smaller segments and incorporate walking intervals.

For the ruck hold, lighten the load to 10–15 lbs for overhead holds or switch to holding the ruck at chest level. This modification helps maintain form and ensures safety while building strength.

When performing sprints, consider reducing the distance to 25 or 50 meters, focusing on speed and technique rather than distance. Alternatively, you can replace sprints with fast-paced walking or jogging to build endurance.

Your score for the benchmark workout Bank & Yarborough is calculated by completing all three rounds as prescribed, plus any remaining repetitions from the final round. Each complete round consists of a 3-mile ruck run, followed by a 50-meter sprint or a static ruck hold overhead, and concludes with a 100-meter sprint or another static ruck hold overhead.

To tally your score, you must count all rounds fully completed and add in any additional meters or holds performed beyond your final full round. For example, if you finish two complete rounds and complete 75 meters of the ruck run in your third round, your score would be 2 rounds + 75 meters.

Remember, consistency and pacing are key to achieving your best score in this challenging workout.

Begin with a steady pace on the ruck run; avoid going all out at the start to conserve energy for the rounds ahead. Focus on maintaining proper form during the static ruck holds to prevent fatigue in your shoulders.

During the 50 meter sprints, emphasize quick foot turnover while driving your knees up; this will enhance speed and efficiency. For the 100 meter sprints, aim for explosive starts to maximize your speed from the get-go.

Manage your breath throughout the workout; consistent breathing will help sustain your endurance. Finally, time your transitions carefully; quick changes between exercises can significantly impact your overall performance.

The Bank & Yarborough workout is designed for time, featuring three rounds of a challenging combination of ruck runs and sprints. A good time for this workout is as follows: Intermediate athletes should aim to complete the workout in 20-25 minutes, while Advanced athletes should target 15-20 minutes. Elite athletes can strive for a time under 15 minutes, showcasing exceptional speed, endurance, and muscular stamina.

Achieving these time benchmarks indicates not only a well-paced effort but also proficient rucking techniques and sprinting capabilities. Scores significantly under these ranges would reflect an outstanding performance that combines speed and strength under loaded conditions.

The benchmark workout, Bank & Yarborough, is structured to test both aerobic endurance and functional strength under load. Athletes are expected to maintain a steady pace during the 3-mile ruck run while effectively managing their breathing and energy output.

The incorporation of sprints interspersed with static ruck holds challenges the body’s ability to transition rapidly between varying intensities, promoting adaptive responses in muscle endurance and explosive power. Athletes will need to focus on their core stability and shoulder strength while holding the ruck overhead.

This workout intends to create a balance between cardiovascular demands and muscular endurance, compelling participants to strategize their efforts and maintain efficiency throughout the rounds.

The world record for the workout titled Bank & Yarborough, performed "for time," varies as this workout is relatively new within the community. However, unofficial reports suggest elite athletes complete it in approximately 20 to 25 minutes.

These times require exceptional endurance and speed, particularly when performing the 3-mile Ruck Run, as well as the sprint and static overhead holds. Achieving times at the lower end of this range demands rigorous training and optimal pacing throughout the workout.

Competitors aiming for record-breaking times must be proficient in both running and weight-bearing exercises, ensuring they maintain strength and form during each segment of the workout.

The workout "Bank & Yarborough" is dedicated to honoring the lives and sacrifices of First Lieutenant John Bank and Sergeant First Class Kevin Yarborough. Both served in the U.S. Army, embodying the values of courage, dedication, and resilience. Their commitment to duty and their ultimate sacrifices inspire many in the military community and beyond.

This workout serves as a tribute to their legacies, encouraging participants to push their physical limits while remembering the strength and bravery that these service members displayed throughout their lives.