Begin your workout with an 800-meter sandbag run to get your heart rate up and activate your muscles. Choose a sandbag weight that challenges you without compromising form.

For the 21-minute AMRAP, start with 5 sandbag ground-to-shoulders. Ensure you lift the sandbag from the ground to your shoulders using a clean motion, keeping your back straight and engaging your core.

Next, perform 7 burpee box jumps. Complete a burpee, then spring onto a sturdy box, achieving full hip extension on top. This will enhance your explosiveness and leg strength.

Finally, execute 13 shoulder-to-overheads. Use a sandbag or barbell, pressing the weight overhead while keeping your feet firmly planted. Maintain control throughout the movement.

Finish your session with a 1-mile run to cash out and cool down effectively.

To scale the Duco workout, reduce the distance of the Sandbag Run to 400 meters for a more manageable challenge. Adjust the weight of the sandbag to 20–30 pounds, ensuring you can complete the ground-to-shoulders with good form. For the burpee box jumps, consider lowering the box height or performing step-ups instead.

When it comes to the shoulder-to-overheads, lighten the load to allow for smooth, unbroken sets of 5–7 reps. You might also opt for push presses instead of the shoulder-to-overheads to focus on technique and strength.

Newer athletes can shorten the AMRAP duration to 15 minutes and decrease the total repetitions to maintain intensity while building endurance.

Your score for the benchmark workout Duco is calculated by adding the total number of rounds completed during the AMRAP (As Many Rounds As Possible) to any additional reps performed after the last completed round.

For instance, if you complete 5 full rounds and manage to finish 4 Sandbag Ground-to-Shoulders, your score will be represented as 5 rounds + 4 reps = 34 total reps.

Don’t forget to factor in the initial Buy-In of the 800-meter Sandbag Run and the Cash-Out mile run as part of your overall performance but they are not included in your final score.

Recording your score accurately can help track your progress over time and improve your performance in future workouts.

Prioritize proper form during the sandbag run to prevent injury and maintain stamina. Start at a moderate pace to conserve energy for the AMRAP.

Focus on efficient transitions between movements to maximize your output. For the sandbag ground-to-shoulders, use your legs to lift the bag rather than relying solely on your back.

During burpee box jumps, establish a rhythm and engage your core to maintain balance. When performing shoulder-to-overheads, ensure your grip is secure to reduce fatigue.

Lastly, break the cash-out mile into manageable segments, focusing on maintaining a steady pace rather than sprinting, which could lead to burnout before finishing.

For the Duco workout, a good score is determined by how efficiently you complete the workout within the time constraints.

Intermediate: Finishing the workout in 30–35 minutes is a solid score and indicates good endurance.

Advanced: Completing the workout in 25–29 minutes demonstrates not only stamina but also effective pacing.

Elite: A time of under 25 minutes reflects exceptional athleticism and conditioning.

A score over 350 total reps within the 21-minute AMRAP indicates excellent pacing, muscular endurance, and overall performance.

Remember, wearing a weight vest during the workout adds an extra challenge, which can further enhance your overall score.

The intended stimulus of the benchmark workout Duco is to enhance aerobic capacity while incorporating functional strength movements. The 800-meter sandbag run serves as a rigorous buy-in, setting the tone for an intense workout that challenges endurance from the outset.

During the AMRAP, athletes will focus on tactical efficiency as they cycle through sandbag ground-to-shoulders, burpee box jumps, and shoulder-to-overheads. This combination pushes the limits of shoulder endurance and grip strength, demanding effective movement patterns.

The cash-out mile run reinforces aerobic conditioning, leaving athletes with a sense of accomplishment and fatigue. Overall, Duco is structured to promote sustained effort, strategic pacing, and adaptation to cumulative fatigue while wearing a weight vest for added challenge.

The world record for the Duco workout remains contested within the elite CrossFit community. The culmination of the workout consists of a challenging buy-in followed by an AMRAP segment, pushing athletes to their limits.

Unofficial reports indicate that top scores for the AMRAP portion can reach around 20 rounds for elite men, while elite women typically achieve around 17 rounds. These performances necessitate exceptional endurance and speed, often pushing athletes to complete sub-1-minute rounds consistently.

The cash-out component adds an additional layer of difficulty, reinforcing the importance of stamina and pacing throughout the workout. As the record continues to evolve, athletes are consistently seeking to break new ground.

The workout "Duco" is designed to honor the life and memory of a courageous individual who exemplified strength and resilience in the face of adversity. It pays tribute to those who inspire others through their determination and dedication to fitness and well-being.

Specifically, "Duco" is a nod to a warrior’s spirit, recognizing the sacrifices made by individuals who have fought valiantly, whether on the battlefield or in personal struggles.

This workout serves as a celebration of perseverance, reminding participants of the enduring power of the human spirit.