Perform 28 rounds of the workout for time, starting with 3 deadlifts using a barbell. Focus on maintaining a flat back and driving through your heels to lift the weight efficiently. Transition to 6 power cleans, ensuring a quick pull and full extension to catch the bar in a power position.

Next, hop on the air bike for 9 calories, pushing hard to maintain speed and power throughout the set. For the final movement of each round, alternate between 3 wall walks on odd rounds and 3 bar muscle-ups on even rounds. When doing wall walks, keep your core tight as you ascend and descend the wall. For bar muscle-ups, focus on a strong jump and smooth transition over the bar.

For the 28 Rounds for Time workout, consider scaling the movements to match your fitness level. Reduce the deadlift weight to allow for proper form, ideally around 50–60% of your one-rep max. The power cleans can be scaled with a lighter barbell or dumbbells, aiming for 40–50% of your max.

For the air bike, decrease the calories to 4–6 per round if needed, or consider switching to a rowing machine for similar calorie expenditure.

When it comes to wall walks and bar muscle-ups, beginners can substitute with push-ups or knee push-ups for wall walks and ring rows or jumping pull-ups for bar muscle-ups. Focus on maintaining good technique throughout the workout.

Your score for the benchmark workout 28 Rounds for Time, also known as Colson, is calculated by adding the total number of full rounds completed to any additional repetitions performed after your last full round.

For instance, if you finish 15 complete rounds and then complete 4 deadlifts in the 16th round, your score would be 15 full rounds plus 4 additional reps, resulting in a total score of 15 + 4 = 19 rounds.

Keep track of each component, as every rep matters towards your final score. Ensure you alternate properly between Wall Walks and Bar Muscle-Ups for an accurate count. The goal is to complete as many rounds and reps as possible within the time limit.

Begin with a steady pace, particularly during the first few rounds, to conserve energy. Focus on maintaining smooth transitions between exercises to minimize downtime. If your grip begins to fatigue, consider breaking up deadlifts and power cleans into manageable sets. Utilize your legs effectively during the power cleans to help drive the weight up and alleviate stress on your shoulders.

While using the air bike, aim for a consistent cadence rather than going all out from the start. Keep an eye on your form during wall walks and bar muscle-ups; quality over quantity will prove beneficial in the long run. Remember to breathe deeply throughout the workout to sustain your performance and avoid early burnout.

Intermediate: 30–40 minutes. Advanced: 25–30 minutes. Elite: 20–25 minutes. A time under 20 minutes indicates exceptional speed and endurance.

In this workout, achieving a score that reflects efficiency and strength is crucial. The combination of deadlifts, power cleans, and dynamic movements like wall walks or bar muscle-ups requires not only muscular endurance but also strategic pacing.

A score that showcases consistent performance across all rounds will highlight your ability to maintain intensity throughout the session. Focus on your transitions and recovery to optimize your overall time.

The benchmark workout 28 Rounds for Time, known as Colson, is intended to develop muscular endurance and cardiovascular conditioning through high-volume, functional movements. The combination of deadlifts, power cleans, and air bike calories promotes strength alongside aerobic capacity, while wall walks and bar muscle-ups challenge upper body stability and pulling strength.

This workout emphasizes pacing, as the athlete must manage fatigue over an extended duration. The alternating movements of wall walks and bar muscle-ups demand coordination and adaptability, enhancing overall athletic versatility. The design encourages athletes to maintain consistent movement patterns, fostering resilience in both mental and physical aspects, essential for tackling longer, high-intensity sessions.

The official world record for the workout titled Colson has not been universally acknowledged, as it is a relatively new and challenging workout. However, it is reported that elite athletes can complete this workout in approximately 20 to 25 minutes, depending on their level of fitness and efficiency.

Competitors often strive for the fastest times, pushing to break the 20-minute barrier while maintaining proper form on the deadlifts and power cleans. The alternating movements of Wall Walks and Bar Muscle-Ups add to the complexity and intensity of the workout.

As this workout gains popularity, more athletes are expected to challenge the existing benchmarks, aiming for even faster completion times in future competitions.

The workout "Colson" is honoring Colson, a beloved member of the fitness community who exemplified dedication and resilience. His spirit and passion for fitness inspired those around him to push their limits and strive for personal growth.

Colson's legacy lives on in this challenging workout, which reflects his commitment to hard work and perseverance. Each movement is designed to push participants both physically and mentally, celebrating his memory through the shared experience of fitness and camaraderie.

This tribute serves as a reminder of the impact one individual can have on the lives of many.