To perform the Don’t Let Go workout, start with 11 Push Presses using a barbell. Stand with your feet shoulder-width apart, gripping the barbell just outside your shoulders. Engage your legs and core as you press the bar overhead, ensuring a full lockout at the top.

Immediately follow with 30 Double-Unders. Use a jump rope, swinging it under your feet twice with each jump. Focus on maintaining a quick and consistent rhythm while keeping your jumps low to the ground.

Repeat this sequence as many times as possible within the 7-minute timeframe. Ensure you push through the set while minimizing rest to maximize efficiency and cardiovascular benefits.

Stay hydrated and maintain proper form throughout the workout to prevent injury.

Lower the push press weight to a manageable level, aiming for something you can complete in 10 unbroken reps. A suitable range might be 20–30 lbs for beginners, while more experienced athletes can adjust as needed.

For the double-unders, beginners may want to substitute in single-unders, aiming for a ratio of 2:1, or practice their double-under technique with a lower target of 15 reps. Alternatively, consider a lighter jump rope if it enhances your performance.

To further scale, reduce the total workout duration to 5 minutes or decrease repetitions across both movements to 8 reps per exercise. Focus on maintaining proper form throughout to ensure an effective and safe workout experience.

To score the workout Don’t Let Go, you will need to track your performance across the 7-minute AMRAP (As Many Rounds As Possible). Each round consists of 11 Push Presses followed by 30 Double-Unders.

Your score is calculated by counting the total number of full rounds completed, along with any additional repetitions performed after your last full round. For instance, if you complete 5 full rounds and finish 6 Push Presses in the 7th round, your score would be 5 rounds + 6 Push Presses, resulting in a total score of 5 + 6 = 41 reps.

Keep track of your rounds and reps carefully to ensure an accurate score that reflects your effort during the workout.

Begin the workout with a steady pace; it's crucial to avoid an all-out sprint in the initial rounds. Focus on establishing a strong rhythm for the push presses, ensuring that your form remains intact throughout. When transitioning to double-unders, prioritize efficiency to minimize downtime. If grip fatigue starts to set in, don’t hesitate to break the push presses into smaller sets, allowing for brief recovery without losing momentum.

Maintain a consistent tempo on the double-unders; this will help you stay in control and prevent unnecessary mistakes. Ensure your breathing is rhythmic and steady, as this will aid in sustaining energy throughout the AMRAP. Lastly, always utilize your legs to generate power during the push presses to alleviate strain on your shoulders.

For the Don’t Let Go workout, which consists of an AMRAP for 7 minutes featuring 11 Push Presses and 30 Double-Unders, understanding the proper scoring is essential.

Intermediate: 5–7 rounds. Advanced: 8–10 rounds. Elite: 11+ rounds. Achieving a score of 200 total reps reflects exceptional endurance and efficiency in executing the movements.

Keep in mind that your score is a reflection of both strength and technique in maintaining a steady pace throughout the workout.

Focus on quality over quantity to achieve optimal results, ensuring each push press and double-under maintains form while pushing limits.

The benchmark workout AMRAP 7, named Don’t Let Go, is intended to test an athlete's muscular endurance, cardiovascular capacity, and mental grit. With 11 Push Presses followed by 30 Double-Unders, this workout engages multiple muscle groups while also enhancing coordination and stamina.

The push presses target the shoulders and triceps, demanding strength and stability, while the double-unders require agility and timing, increasing the heart rate significantly. Athletes should aim to maintain a consistent pace, focusing on breath control and efficient transitions between movements.

The goal is to achieve as many rounds as possible within the time limit, encouraging athletes to confront fatigue and push through discomfort, ultimately improving their overall performance and resilience.

The world record for the workout titled "Don't Let Go," which follows an AMRAP format for 7 minutes, has been reported in various sources within the CrossFit community.

Unofficial top scores indicate elite male athletes achieving between 9 to 12 rounds, while elite female athletes have been noted to complete 7 to 10 rounds. These performances showcase remarkable endurance and skill in both the push presses and double-unders.

The scores involve a combination of strength and cardiovascular conditioning, putting participants' limits to the test within a short timeframe. Proper technique and efficient transitions between exercises are critical for achieving these impressive results.

As this is a competitive workout, it reflects an athlete’s overall fitness and capacity to maintain intensity under fatigue.

The workout "Don’t Let Go" is honoring the memory of a beloved individual who made a significant impact on the lives of those around them. This workout serves as a tribute to their strength and perseverance in the face of challenges.

Participants are encouraged to reflect on the values of resilience and determination that this person embodied. The physical challenge of completing the AMRAP reminds everyone of the importance of pushing through difficulties and cherishing the connections we have with others.