For the Fly High 22 workout, perform each exercise in an AMRAP format for 13 minutes. Start with 22 calories on the rower, pushing hard to maximize your effort while maintaining proper rowing technique.

Next, transition to 22 power cleans using a barbell or dumbbells. Focus on explosiveness from the ground, keeping the bar close to your body during the lift.

After completing the power cleans, grab a medicine ball for 22 wall ball shots. Aim for a target at eye level, squatting deep and using your legs to propel the ball upward.

Finally, finish with 22 toes-to-bar, engaging your core and maintaining a controlled motion as you bring your toes to the bar. Keep transitions between exercises seamless to maximize your performance.

Reduce the calorie row to 15–18 calories, ensuring it remains challenging but achievable. For power cleans, lower the weight to 35–45 lbs for beginners or use a lighter barbell or dumbbells to maintain proper form.

For wall ball shots, scale the weight to 10–14 lbs and consider reducing the target height to 9 feet to ensure effective movement without compromising technique.

In the case of toes-to-bar, beginners can perform hanging knee raises or lying leg raises to build core strength and improve mobility.

Alternatively, modify the total workout time to 10–12 minutes or adjust the reps to 15 per movement to accommodate different fitness levels.

Your score for the Fly High 22 AMRAP 13 workout is calculated by adding the total number of full rounds completed to any additional reps performed after your last full round.

To achieve your score, complete the following exercises within the 13-minute time frame: 22 Calorie Row, 22 Power Cleans, 22 Wall Ball Shots, and 22 Toes-to-Bar.

For instance, if you complete 3 full rounds and finish 10 reps of the Calorie Row, your score would be calculated as 3 rounds + 10 additional reps, which totals to 3 + 10 = 73 reps.

This method will ensure that you capture the full intensity of your effort during the workout and accurately reflect your performance in the benchmark workout score.

Prioritize your strategy by pacing yourself in the early rounds of the AMRAP. Avoid going too hard at the beginning to conserve energy for later. Aim for a steady rowing pace to complete the 22 calorie row efficiently.

When transitioning between exercises, minimize downtime. Develop a rhythm for power cleans, and ensure you use your legs and hips to avoid overloading your arms.

For wall ball shots, focus on accuracy and consistency in your throws. Breathe out during the throw to maintain a steady heart rate.

On toes-to-bar, use a controlled kip to conserve energy. If needed, break the reps into smaller sets to maintain form throughout the workout.

For the Fly High 22 workout, which consists of an AMRAP 13 format, a good score for intermediate athletes would be 6–8 rounds. Advanced athletes should aim for 10–12 rounds, while elite athletes can push for 14+ rounds.

A score that exceeds 280 total reps showcases impressive endurance and efficiency with the exercises involved. The combination of rowing, power cleans, wall balls, and toes-to-bar requires a balance of cardiovascular conditioning and muscular strength.

Overall, achieving a higher score indicates not only great pacing but also excellent technique and control throughout the workout. Focus on your form to make the most of each movement and maximize your score.

Fly High 22 is intended to test overall metabolic conditioning through a combination of high-intensity movements. The 22 calorie row serves as a demanding cardiovascular effort, immediately followed by power cleans that tax both strength and speed.

The wall ball shots add an element of dynamic stability and explosiveness, while the toes-to-bar challenge core strength and grip endurance. This workout is designed to push athletes to their limits, requiring them to maintain intensity while managing fatigue across varied movement patterns.

Overall, Fly High 22 aims to cultivate resilience and adaptability in athletes, making it an effective benchmark for measuring improvements in fitness over time.

The world record for the workout titled Fly High 22, which is an AMRAP format, reflects impressive performance levels among elite athletes. Current unofficial reports indicate that top male competitors have achieved scores of between 20 and 22 rounds, while elite female athletes range from 17 to 19 rounds.

These remarkable results demand not only exceptional strength and endurance but also a strategic approach to pacing. Success in this type of workout hinges on maintaining a speed that allows athletes to complete the specified movements efficiently, especially under the stress of fatigue.

As with all AMRAP workouts, the key to achieving a high score lies in maximizing the number of rounds completed within the allotted time frame.

Fly High 22 is a tribute to the resilience and inspiration of those who overcome adversity with strength and determination. It honors individuals who have faced significant challenges, whether personal or related to their community.

The workout's design reflects the commitment to push beyond limits, with each rep symbolizing the effort required to rise above difficulties. By incorporating the number 22, it serves as a reminder of the strength found in unity, encouraging participants to honor and remember those who have struggled.