Begin by setting up a barbell for the squat clean and a designated area for the lateral burpees. Start the workout with 4 lateral burpees over the bar, ensuring to jump over the barbell sideways with a dynamic movement.

Next, perform 1 squat clean, engaging your legs and core to lift the barbell from the ground to your shoulders in one fluid motion. Focus on maintaining proper form to avoid injury.

Follow this with 23 double-unders, using a jump rope to pass under your feet twice in one jump. Keep a steady rhythm to maintain speed and efficiency.

After completing the rounds, finish with a cash-out of 77 pull-ups, utilizing a proper grip and ensuring full range of motion for each repetition.

Scale the lateral burpees to step-over burpees or perform them without a barbell if necessary. Adjust the squat clean weight to a manageable level, such as using a lighter kettlebell or dumbbell that allows for 10 unbroken reps.

For the double-unders, consider substituting with single-unders or performing a set number of jumps on the spot to build confidence. Beginners can reduce the total rounds to 20 or 30, depending on their fitness level.

When cashing out, reduce the number of pull-ups to 5 or 10, or use bands for assistance if needed. Focus on maintaining good form and completing the workout in a way that challenges but doesn’t overwhelm.

Your score for the Captain David Dorn workout, also known as 38 Rounds for Time, is calculated by adding the total number of completed rounds to any additional repetitions completed after your final full round.

For instance, if you finish 20 full rounds and complete 3 Lateral Burpees over Bar, 1 Squat Clean, and 15 Double-Unders, your score would be 20 rounds plus 3 + 1 + 15, resulting in a total of 39 reps.

It's important to count each element of the workout accurately, as the format includes various movements requiring different skill sets and endurance levels. Be sure to track your progress for each component to ensure an accurate score.

The Cash-Out of 77 Pull-Ups is counted separately and does not contribute to the score for the rounds completed.

Approach the workout with a solid plan. Start with a steady pace during the Lateral Burpees over Bar to avoid burnout; focus on efficient movements. Transition quickly to the Squat Clean, ensuring your form is on point to maximize weight and minimize fatigue.

When tackling the Double-Unders, aim for consistency rather than speed—broken sets may be necessary to maintain rhythm. Consider using a lighter rope if you're struggling with timing.

For the Cash-Out, strategize the Pull-Ups. If your grip starts to fail, mix in some band-assisted reps or switch to jumping Pull-Ups to keep moving efficiently. Stay mentally focused, counting down your rounds to maintain motivation and momentum throughout the workout.

For Captain David Dorn, completing the workout in under 30 minutes is considered a good score for most athletes. This time reflects a solid effort with a combination of speed and endurance across the various movements.

Intermediate athletes should aim for a time range of 30–35 minutes. Advanced athletes typically finish in 25–29 minutes, showcasing a higher level of fitness and technique.

Elite athletes often complete it in under 25 minutes, demonstrating exceptional capacity in both strength and aerobic performance.

A score reflecting a balance of efficiency and stamina, particularly during the cash-out of 77 pull-ups, is crucial for achieving a favorable outcome in this workout.

Captain David Dorn is intended to push athletes to their limits by focusing on muscular endurance, aerobic capacity, and overall resilience. The combination of lateral burpees over the bar, squat cleans, and double-unders challenges not only strength but also coordination and agility.

With 38 rounds to complete, athletes will experience significant metabolic fatigue, making efficient movement crucial. Each element requires strategic pacing and transitions to maintain a steady flow, underscoring the importance of endurance and mental fortitude throughout the workout.

The cash-out of 77 pull-ups adds an additional layer, testing grip strength and upper-body endurance as athletes finish strong. Overall, this workout aims to cultivate a high level of fitness, resilience, and mental toughness in a demanding yet rewarding format.

The world record for the Captain David Dorn workout, which consists of 38 rounds for time, is currently not officially documented in CrossFit records. This intense workout challenges athletes to complete 4 lateral burpees over the bar, 1 squat clean, followed by 23 double-unders and a cash-out of 77 pull-ups.

Unofficial top scores in the community indicate that elite athletes may complete the workout in around 35 to 45 minutes, with pacing being crucial for success. Maintaining speed and efficiency across all movements is essential for achieving competitive times.

Many athletes report that the workout emphasizes not just strength, but also endurance and coordination, making it a formidable challenge for all levels of CrossFit enthusiasts.

The workout "Captain David Dorn" is honoring Captain David Dorn, a 77-year-old retired St. Louis police captain who was tragically killed on June 2, 2020, while protecting a friend's pawn shop during civil unrest. His dedication to serving and safeguarding his community has left a lasting impact.

This workout serves as a tribute to his bravery and commitment, focusing on physical challenges that embody resilience and strength, reflecting the qualities that Captain Dorn exhibited throughout his life.

Participants engage in rigorous exercises to pay homage to his legacy while fostering a spirit of community and remembrance.