Begin the workout by performing 74 double-unders, focusing on form and rhythm. If you're new to double-unders, practice single-unders first to build confidence before transitioning. Keep your elbows close to your body and use your wrists to generate the necessary speed.

Next, move on to 17 power cleans with a barbell. Start with the barbell on the ground, keeping your feet shoulder-width apart. Drive through your heels and pull the barbell up to your shoulders, ensuring a smooth transition. Engage your core to maintain stability throughout the movement.

After completing the power cleans, transition to 14 shoulder-to-overhead presses. Use a push press or a strict press, ensuring to lock out the barbell fully above your head for each rep.

Finally, finish each round with a 53-calorie row. Focus on a strong pull with your legs, engaging your core and maintaining good posture throughout the row. Repeat for a total of four rounds, working at a steady pace while maintaining proper form.

Scale the Double-Unders to single-unders or perform a lower volume of 37 reps if needed. Power Cleans can be modified to a lighter weight, around 40-60% of your one-rep max, or substitute with dumbbell cleans for a more manageable load.

For Shoulder-to-Overhead, consider reducing the weight to 20-30% of your max or switch to push presses if you need assistance with the movement. You can also perform these seated or kneeling to limit strain.

The 53-calorie Row can be scaled to a lower calorie count, about 25-30 calories, or you may choose to row for a set time, such as 3-5 minutes, based on your fitness level.

Your score for the workout named Ebba, which consists of 4 rounds for time, is calculated by adding the total number of completed rounds to the additional repetitions completed after your last full round.

For each round, you will need to complete 74 double-unders, 17 power cleans, 14 shoulder-to-overhead lifts, and a 53-calorie row.

Keep track of how many full rounds you finish before the timer stops. Any additional reps completed after finishing your last full round will also contribute to your final score.

For instance, if you complete 3 full rounds and finish 12 double-unders in your final round, your score would be 3 rounds + 12 additional reps = 3 + 12 = 15 total scores to track.

Begin at a moderate pace — avoid going all out in the first round to conserve energy for the later rounds. Focus on efficient transitions between exercises to maintain your momentum.

For double-unders, prioritize rhythm over speed. If you struggle with them, scale down to single-unders to keep moving without losing time.

During power cleans, ensure proper form to avoid fatigue. Break them into smaller sets if necessary to maintain intensity throughout the workout.

For shoulder-to-overhead, utilize the push press technique to leverage your legs and reduce shoulder strain. Keep a steady pace and breathe consistently.

On the rower, maintain a steady stroke while keeping your core engaged, pacing yourself to avoid burnout before the final set.

For the workout titled "Ebba," which consists of 4 rounds for time, a good score will depend on skill level and overall fitness.

Intermediate: 12–15 minutes. Advanced: 9–12 minutes. Elite: 7–9 minutes. A score below 7 minutes indicates exceptional fitness and efficiency.

To achieve a competitive time, participants should maintain a steady pace and manage transitions effectively between movements.

It’s essential to focus on form during Power Cleans and Shoulder-to-Overhead to maximize performance while minimizing the risk of injury.

Overall, proper pacing on Double-Unders and efficient rowing can significantly contribute to improving your time in this workout.

The benchmark workout known as Ebba targets multiple aspects of fitness, focusing primarily on aerobic endurance, muscular strength, and overall work capacity. With a mix of double-unders, power cleans, and shoulder-to-overhead movements, this workout emphasizes coordination and explosiveness.

Completing four rounds for time encourages athletes to balance intensity with efficiency, pushing them to find a sustainable pace throughout. The 53-calorie row adds a cardiovascular challenge, ensuring that the heart rate remains elevated.

As fatigue accumulates, athletes must maintain proper form, especially during the power cleans and shoulder-to-overhead lifts, making it crucial to manage their grip and shoulder endurance effectively.

The world record for the workout titled "Ebba" is an impressive feat that tests both strength and endurance. This workout consists of 74 double-unders, 17 power cleans, 14 shoulder-to-overhead lifts, and a 53-calorie row, all completed for time.

As of my last update, unofficial reports from the CrossFit community indicate that elite athletes are achieving remarkable times in the range of 8 to 10 minutes. These exceptional performances showcase not only the raw physical ability of the athletes but also their skill in transitioning swiftly between exercises.

Completing the workout within this time frame requires a combination of speed, efficiency, and tactical pacing, making it a true test of CrossFit prowess.

The workout "Ebba" is named in honor of Ebba Akerlund, a young victim of a tragic attack in Sweden in 2017. At just 11 years old, Ebba's life was cut short, and she has since become a symbol of resilience and remembrance.

This workout serves as a tribute to her spirit and the impact she had on those around her. Participants engage in challenging exercises to reflect on her strength and the importance of cherishing every moment with loved ones.

Through this workout, athletes not only honor her memory but also raise awareness about the consequences of violence.