Begin the Emmett Till workout by completing 14 rounds of the specified exercises for time. Start with 8 pull-ups, focusing on a full range of motion from a dead hang to chin over the bar. Utilize a grip that feels comfortable, whether it’s overhand or underhand.

Next, perform 28 double-unders, using a jump rope. Ensure you maintain a smooth rhythm, staying light on your feet for efficiency. If you struggle with double-unders, practice single jumps as a substitute.

Finally, execute 3 squat cleans using a barbell, starting from the ground. Keep your back straight and drive through your heels as you stand up, bringing the barbell to your shoulders in one fluid motion. Maintain proper form throughout to maximize effectiveness and safety.

For scaling the workout 14 Rounds for Time, you can adjust the pull-ups by using a resistance band or performing jump pull-ups to build strength. Alternatively, reduce the number of pull-ups to 4–6 per round if needed.

For the double-unders, beginners may substitute with single-unders or reduce the total to 14-20 repetitions to maintain intensity without compromising form.

When it comes to squat cleans, consider lowering the weight to 45-75 lbs (20-34 kg) or using a lighter barbell. You can also decrease the number of squat cleans to 2 per round to ensure proper technique.

Overall, focus on maintaining good form and adjust the workout duration to fit your fitness level, aiming for 20-25 minutes.

Your score for the benchmark workout 14 Rounds for Time, known as Emmett Till, is calculated by the total number of completed rounds plus any extra repetitions after your last full round.

In this workout, you will perform 8 Pull-Ups, 28 Double-Unders, and 3 Squat Cleans in each round. To determine your final score, count how many full rounds you completed. For instance, if you finished 10 rounds and completed an additional 5 Pull-Ups after your last full round, your score would be 10 rounds + 5 reps = 85 total reps.

Remember to maintain proper form and track your reps accurately to ensure your score reflects your performance accurately.

Begin with a strategic mindset. Approach the 14 rounds with a controlled pace, ensuring that you maintain energy for the entire workout. Focus on consistency rather than speed, especially during the pull-ups and double-unders.

Use efficient transitions between exercises to minimize downtime. Break the pull-ups into manageable sets if necessary, aiming for steady movements rather than going to failure.

For the squat cleans, prioritize form over weight. Utilize your legs to drive the weight up, conserving energy and preventing shoulder fatigue. Stay focused on your breathing to keep your heart rate manageable.

Finally, remain mentally engaged throughout the workout, keeping a steady rhythm that allows you to push through each round effectively.

The workout titled Emmett Till consists of 14 rounds for time, emphasizing both endurance and strength. A good score would vary based on the athlete's experience level.

Intermediate athletes should aim to complete the workout in 18–24 minutes. Advanced athletes typically finish in 15–17 minutes. Elite athletes, showcasing superior conditioning and efficiency, can achieve scores under 15 minutes.

A score under 20 minutes represents solid performance, highlighting both muscular endurance and cardiovascular capacity. Finishing the workout above 25 minutes may indicate a need for improved pacing and technique, particularly on pull-ups and squat cleans.

The intended stimulus of the benchmark workout 14 Rounds for Time, known as Emmett Till, focuses on maximizing aerobic capacity while also emphasizing muscular endurance and coordination. Athletes will experience a mix of strength and cardio as they navigate through the specified movements.

The 8 pull-ups challenge upper body strength and grip endurance, serving as a foundational element of the workout. The 28 double-unders add a demanding cardio component, requiring rhythm and agility to maintain speed. Lastly, the 3 squat cleans incorporate explosive strength, engaging multiple muscle groups and enhancing overall power output.

This workout aims to push participants to find an optimal pacing strategy while managing fatigue across rounds, fostering resilience and mental toughness throughout.

The world record for the workout Emmett Till, which consists of 14 rounds for time, currently stands at an impressive 12 minutes and 46 seconds. This record showcases the extraordinary stamina and strength required to complete the workout efficiently.

As the workout includes 8 pull-ups, 28 double-unders, and 3 squat cleans in each round, achieving such a time necessitates a combination of speed and proficiency in each movement.

Elite athletes often target sub-1-minute rounds to reach competitive times, making pacing and technique crucial for success in this challenging workout.

The workout "14 Rounds for Time" is named in honor of Emmett Till, a 14-year-old African American boy who was brutally murdered in 1955. His death became a pivotal moment in the civil rights movement, highlighting the deep-seated racial injustices in the United States.

This workout serves to remember Till's legacy and the ongoing fight for equality and justice. It encourages participants to reflect on the past while engaging in physical activity, symbolizing strength and resilience in the face of adversity.