Perform the workout By His Wounds by completing 3 Rounds for Time, focusing on intensity and form. Start with 39 Thrusters using a barbell, ensuring to squat down before pressing overhead, engaging your core throughout the movement.

Next, participate in a 400 meter Team Run while carrying a Medicine Ball, collaborating with your teammates to maintain a steady pace and share the load. Transition to 100 Sledgehammer Hits on a Tire, aiming for powerful strikes that fully engage your core and shoulders.

Follow this with a 1 minute Team Dead Hang Hold to build grip strength and endurance, ensuring your body remains straight. Complete the round with 30 Bar Over Burpees, executing a jump over the bar, and finish with 30 Deadlifts, keeping your back straight and lifting with your legs.

For the thrusters, reduce the weight to allow for 12 unbroken reps, using a load that feels comfortable yet challenging. If you're unable to perform a full range of motion, consider reducing the depth of the squat.

For the team run, instead of a 400-meter run, opt for a shorter distance or jog at a moderate pace. You can also perform a seated medicine ball pass in place of the run.

Scale the sledgehammer hits to 50% or switch to a lighter tool if necessary. For the dead hang hold, use a band for assistance or shorten the duration to 30 seconds.

Modify bar over burpees by stepping back instead of jumping, or reduce reps to 15. Finally, scale deadlifts by using lighter weights or performing bodyweight good mornings if needed.

Your score for the benchmark workout "By His Wounds" is calculated by adding the total number of full rounds completed to any extra repetitions performed after your last full round.

For example, if you complete 3 full rounds of the workout but then also finish 15 Thrusters before time expires, your score would be 3 rounds + 15 reps, resulting in a total score of 3 + 15 = 45 reps.

Make sure to keep track of each segment of the workout, including all exercises such as the Team Run with the medicine ball, Sledgehammer Hits, and Deadlifts to ensure accurate scoring.

Each exercise contributes to your overall performance, so aim to maximize your output in every round for the best score possible.

Begin with a solid warm-up to prepare your body for the intensity of the workout. Focus on proper form during thrusters to maintain efficiency and reduce injury risk. Consider splitting the 400-meter run into manageable segments, using the medicine ball to engage your core during the team run.

Incorporate rhythm into your sledgehammer hits; maintain a steady pace to avoid fatigue. During the dead hang hold, utilize a strong grip and focus on breathing to stabilize your core. For bar over burpees, maximize your vertical jump to minimize ground contact time, and keep your movements fluid.

Finally, for deadlifts, prioritize strength over speed; maintain proper posture to protect your back and enhance performance throughout the workout.

For the "By His Wounds" workout, a good score for time indicates how efficiently the rounds were completed.

Intermediate: 12–15 minutes. Advanced: 10–12 minutes. Elite: 8–10 minutes. Achieving a time under 8 minutes signifies exceptional endurance and skill in managing the components of the workout.

The combination of thrusters, team runs, and sledgehammer hits requires not only strength but also teamwork and coordination, making pacing crucial.

Focus on maintaining a steady pace throughout the workout to minimize fatigue and maximize efficiency across all exercises.

The benchmark workout "By His Wounds" is designed to test the limits of strength, teamwork, and endurance. Each of the five movements contributes to a comprehensive challenge that emphasizes functional fitness and cardiovascular capacity.

The 39 Thrusters provide a demanding full-body exercise that engages major muscle groups while enhancing aerobic performance. The 400-meter Team Run with a Medicine Ball emphasizes collaboration and coordination under fatigue.

Completing 100 Sledgehammer Hits on a Tire builds explosive power and grip strength. The 1-minute Team Dead Hang Hold tests grip endurance, requiring athletes to maintain their hold while experiencing muscle fatigue.

Lastly, 30 Bar Over Burpees and 30 Deadlifts cap off the workout by challenging both aerobic and strength capabilities, fostering resilience through diverse movement patterns.

The world record for the workout titled "By His Wounds" in the for time category has not been officially documented; however, anecdotal reports suggest that highly skilled athletes complete it in approximately 16 to 20 minutes.

To achieve such times, athletes must maintain a relentless pace, ensuring efficiency in each movement, especially during the thrusters and deadlifts. The team run with the medicine ball adds a unique challenge, requiring effective communication and synchronization.

In competitive settings, finishing times under 15 minutes would indicate elite-level performance, showcasing both strength and endurance under fatigue conditions.

The workout "By His Wounds" is honoring Jesus Christ, reflecting on the sacrifice made for humanity through His suffering and death. Each movement in the workout symbolizes strength, resilience, and the enduring spirit that comes from faith.

Participants engage in a physically challenging routine that echoes the struggles faced, reminding them of the importance of perseverance in the face of adversity. The combination of teamwork and individual effort represents the unity found in faith, celebrating the powerful message of hope and redemption.