Begin the workout with 5 rounds for time. Start with 8 squat cleans, using a barbell or dumbbells, ensuring to keep your back straight and engage your core throughout the movement. Next, perform 9 strict pull-ups; focus on a controlled motion to emphasize strength and stability.

Proceed to complete 20 push-ups. Maintain a straight body line from head to heels, lowering yourself until your chest briefly touches the ground. Every 2 minutes, add 5 bar facing burpees, jumping over the bar after each rep for an additional challenge.

Remember to wear a weight vest to increase intensity, and finalize the workout with a cash-out of 5 miles on the Assault Bike, pushing yourself through the distance for maximum effort.

Reduce the squat clean weight to a manageable load for 8 unbroken reps, such as 65–95 lbs for men and 35–65 lbs for women. For strict pull-ups, use a band for assistance or perform jumping pull-ups if necessary.

Modify push-ups by performing them on your knees or elevating your hands on a box to maintain quality form.

Adjust the bar facing burpees by stepping back instead of jumping or reducing the number of burpees to 3 each round if fatigue sets in.

Consider wearing a lighter weight vest or no vest at all, especially if new to this workout. Lastly, modify the cash-out to a 3-mile bike ride for a more manageable distance.

Your score for the Cannon Hinnant benchmark workout is calculated based on the total number of rounds completed and any additional repetitions after your last full round.

In this workout, you will complete 5 rounds of the specified exercises, which include 8 squat cleans, 9 strict pull-ups, and 20 push-ups. Make sure to perform the 5 bar-facing burpees every 2 minutes, starting from the clock.

Each round should be timed accurately, and your final score will be the total completed rounds plus any extra reps from the final round. For instance, if you finish 3 full rounds plus 5 squat cleans, your total score would be 3 rounds + 5 = 29 reps overall.

If you completed the cash-out 5-mile Assault Bike, be sure to factor that into your overall conditioning score as well.

Begin with a strategic mindset for the "5 Rounds for Time" workout. Pace yourself during the squat cleans, aiming for steady movement rather than speed. Focus on form to maintain efficiency throughout the rounds, especially on the strict pull-ups where grip fatigue can hinder performance.

When performing push-ups, consider doing them in sets to avoid burnout. The bar facing burpees should be executed with a controlled rhythm to maximize energy conservation. Keep your transitions swift but deliberate, ensuring minimal downtime between exercises.

Wearing a weight vest adds an extra challenge; adjust your pace accordingly. The cash-out on the Assault Bike should be treated as a mental commitment, pushing through to complete the 5 miles strong.

The Cannon Hinnant workout consists of 5 rounds for time, which means the total time taken to complete the workout is the score. Generally, a good score for this workout falls within the following ranges.

Intermediate: 15–20 minutes. Advanced: 12–14 minutes. Elite: under 11 minutes. Achieving a time below 10 minutes indicates exceptional fitness level and efficiency in performing the movements.

Considering the additional challenge of performing bar facing burpees every 2 minutes and wearing a weight vest, pacing and muscular endurance are critical. Therefore, finishing within these time frames demonstrates solid conditioning and determination.

The Cannon Hinnant benchmark workout is intended to push athletes towards developing both strength and endurance in a high-intensity environment. The combination of squat cleans, strict pull-ups, and push-ups targets multiple muscle groups while also demanding significant aerobic output.

Starting every 2 minutes with 5 bar-facing burpees ensures that participants are kept on their toes, requiring a quick transition between movements. The added weight vest increases the challenge, enhancing strength and stability. This workout is designed to test athletes' ability to maintain form and pace under fatigue, emphasizing the importance of efficient movement patterns.

Finishing with a 5-mile Assault Bike cash-out serves as a final test of stamina, solidifying the workout's focus on overall cardiovascular and muscular endurance.

The workout titled Cannon Hinnant consists of five rounds for time, including 8 squat cleans, 9 strict pull-ups, and 20 push-ups, with the added challenge of starting every 2 minutes performing 5 bar-facing burpees while wearing a weight vest. The cash-out involves a 5-mile assault bike ride.

As of October 2023, unofficial world record times reported for the Cannon Hinnant workout are around 15 to 18 minutes for elite athletes. Achieving these times requires not only exceptional strength and endurance but also the ability to maintain a rapid pace under fatigue.

Elite athletes often strategize their rest periods and transitions to maximize efficiency, contributing to their impressive performance in this challenging workout.

The workout "Cannon Hinnant" is honoring Cannon Hinnant, a young boy whose life was tragically taken too soon. The workout serves as a powerful tribute to his memory, raising awareness about gun violence and the impact it has on families and communities.

By participating in this challenging workout, athletes not only push their physical limits but also reflect on the importance of cherishing loved ones and advocating for change. Cannon's story inspires individuals to unite in creating a safer world for children.