Begin by setting up your rowing machine and adjust the damper to your preferred resistance. Start with 37 calories on the rower, focusing on a strong pull and consistent rhythm to maximize your calorie burn. Transition directly to 25 wall ball shots, using a 20-pound ball for men and 14-pound for women. Aim for a full squat and ensure you hit at least 10 feet on your throw.

Next, grab a dumbbell for the 16 snatches, alternating arms with each rep. Keep your back straight and engage your core as you lift. After completing the snatches, move to the barbell for 2 back squats, ensuring your feet are shoulder-width apart and your hips drop below parallel. Finally, finish with 1 deadlift, maintaining form throughout to protect your back. Rest as needed between exercises but strive for a smooth transition.

Reduce the calorie row to a manageable count, aiming for 20-30 calories for beginners. Adjust wall ball shots to 15-20 reps, using a lighter ball around 14-16 lbs for women and 20-24 lbs for men.

Scale dumbbell snatches to 10-12 reps per side with lighter weights, such as 15-25 lbs for beginners. Alternatively, you can perform them as clean and presses.

For back squats, consider using a lighter weight or performing bodyweight squats, aiming for 10-12 reps. For deadlifts, adjust the weight to 50-75% of your 1 rep max or do sumo deadlifts with lighter weights for better form.

Your score for the benchmark workout Drew is calculated by counting the total number of full rounds completed, along with any additional reps performed after your last full round.

Each round consists of 37 calories on the rower (for men) or 25 calories (for women), 25 wall ball shots, 16 dumbbell snatches, 2 back squats, and 1 deadlift.

For example, if you complete 3 full rounds and finish 10 wall ball shots in your fourth round, your score would be 3 rounds + 10 wall ball shots, resulting in a total score of 3 + 10 = 13.

Track your time to complete the workout, as this information is useful for personal records and future comparisons.

Start by setting a steady pace on the rower; aim for a consistent calorie burn rather than an all-out effort. Focus on your form during the wall ball shots to maintain efficiency, keeping your core engaged.

For the dumbbell snatches, choose a weight that allows for smooth transitions. Break the reps into manageable sets if needed to maintain your speed throughout the rounds.

During the back squats, ensure your setup is solid to prevent fatigue. Keep your chest up and drive through your heels. For the deadlifts, maintain a strong grip and prioritize your form over speed to avoid injury.

Lastly, stay mentally focused and remind yourself to breathe deeply throughout the workout, especially during the transitions.

Drew is a challenging workout that tests both cardiovascular endurance and strength. For this "3 Rounds for Time" workout, a solid performance would be:

Intermediate: 12–14 minutes. Advanced: 10–12 minutes. Elite: 8–10 minutes. A score under 8 minutes indicates exceptional efficiency and fitness level.

This workout includes a variety of movements that engage multiple muscle groups, so pacing is critical. Proper technique, especially with the Dumbbell Snatches and Back Squats, will contribute significantly to your overall time.

Remember, the goal is to maintain a steady effort throughout each round, focusing on both speed and form to achieve the best possible score.

The benchmark workout "Drew" is intended to enhance aerobic endurance, power output, and functional strength through a high-intensity format. Each round emphasizes a mix of cardiovascular effort from the rowing, combined with explosive movements like wall ball shots and dumbbell snatches, promoting coordination and muscular endurance.

The inclusion of back squats and deadlifts targets posterior chain strength while maintaining a balanced approach between upper and lower body efforts. Athletes should strive for a pace that challenges their limits, with a focus on efficient transitions between movements to minimize rest.

Overall, "Drew" is designed to test and develop an athlete's capacity to sustain high output across varied functional tasks, fostering both physical toughness and mental resilience.

The world record for the workout titled Drew, which consists of 3 rounds for time, is not officially documented yet. However, various elite athletes in the CrossFit community have reported impressive times.

Unofficial times for this workout typically range from approximately 7 to 10 minutes, depending on the athlete's fitness level and proficiency with the movements. Elite male competitors often complete it faster, while elite females may take a bit longer.

To achieve these times, athletes need to maintain a high intensity throughout each round, efficiently managing transitions between the rowing, wall balls, dumbbell snatches, back squats, and deadlifts.

The workout "Drew" is honoring Drew Kuhlman, a beloved member of the fitness community who made a significant impact during his time. This tribute reflects his passion for fitness and the camaraderie he fostered among fellow athletes.

Drew's dedication to health and wellness inspired many, and this workout serves as a celebration of his life and legacy. Each element of the workout symbolizes the strength and resilience he embodied, motivating others to push their limits in his memory.