Perform the Foulks workout by completing 5 rounds for time. Begin with 5 push presses using a barbell, focusing on leg drive to maximize the lift. Ensure that the elbows are slightly forward and your core is tight for stability.

Next, proceed to 7 deadlifts, maintaining a flat back and driving through your heels to lift the barbell from the ground. Keep the bar close to your shins throughout the movement for optimal mechanics.

Then, move on to 19 pull-ups, utilizing a full range of motion to engage your back and biceps. Use a kipping technique if necessary to maintain speed.

Finally, finish each round with an 18-calorie row, focusing on powerful strokes and an efficient recovery between pulls. Keep your transitions quick to maintain intensity.

For the 5 Rounds for Time workout, scale the push presses to a lighter weight that allows for 10 unbroken reps, aiming for a barbell weight of 40–60 lbs or a modified dumbbell option.

Reduce the deadlift weight to something manageable, ideally around 60–80 lbs, ensuring proper form without straining.

For the pull-ups, modify them to jumping pull-ups or use a band for assistance, aiming for a maximum of 10 reps per set.

On the rowing machine, consider lowering the calorie count to 12–15 calories, especially for beginners, to maintain intensity and complete the workout efficiently.

Your score for the benchmark workout known as Foulks is calculated by the total number of full rounds completed, plus any additional repetitions performed after the last full round.

For this workout, you will complete 5 rounds that consist of 5 Push Presses, 7 Deadlifts, 19 Pull-Ups, and a 18 calorie Row each round.

To determine your total score, keep track of how many full rounds you finish, and then add any extra repetitions from the following exercises completed after finishing your last round.

For example, if you complete 4 full rounds and then perform 3 additional Push Presses, your score would be 4 rounds + 3 Push Presses = 23 total repetitions.

Begin with a steady pace — avoid burning out in early rounds. Focus on form during push presses to maximize efficiency and prevent fatigue. For deadlifts, maintain a strong back and engage your core to lift safely.

During pull-ups, consider using kipping to save energy, or break them into manageable sets to maintain your rhythm. Keep your grip strong but relaxed to prevent early fatigue.

On the rowing machine, aim for consistent strokes. Optimize your calorie count by focusing on driving with your legs and maintaining proper technique. Adjust your effort level based on how you feel as you progress through the rounds.

For the Foulks workout, which consists of 5 rounds for time, a good score varies based on your fitness level. Intermediate athletes typically aim for a time of 12–15 minutes to complete all rounds. Advanced athletes should target a completion time of 10–12 minutes, showcasing solid endurance and strength.

Elite athletes, demonstrating exceptional performance, should strive for a time under 10 minutes. Achieving a score below this mark indicates excellent efficiency in transitions and execution of movements.

A time under 8 minutes is typically regarded as outstanding, reflecting both speed and muscular endurance across all exercises involved in the Foulks workout.

The Foulks benchmark workout is designed to test overall endurance, strength, and muscular endurance across multiple domains. This workout requires athletes to efficiently cycle through five rounds of demanding movements, aiming to build stamina while maintaining technique.

The push presses challenge shoulder strength and stability, while the deadlifts emphasize posterior chain engagement. The 19 pull-ups push grip strength and upper body endurance, demanding a steady rhythm as fatigue accumulates.

Finally, the 18-calorie row serves as a cardiovascular component, testing aerobic capacity and pacing strategy. Together, these elements create a comprehensive test of fitness, encouraging athletes to push their limits and improve their performance through consistent effort and strategic movement management.

The world record for the workout titled Foulks, which consists of 5 rounds for time, is a notable benchmark in the CrossFit community. This workout includes 5 Push Presses, 7 Deadlifts, 19 Pull-Ups, and an 18-calorie Row.

Currently, the fastest recorded time for completing this workout is approximately 7 minutes and 30 seconds, achieved by elite athletes who demonstrate exceptional strength and endurance. This time is indicative of the high level of fitness required to excel in such a demanding routine.

As more athletes take on this challenge, times may improve, but as of now, this record stands as a remarkable achievement in the realm of competitive CrossFit.

The workout "Foulks" is honoring Army Sergeant First Class John Foulks. He served with distinction, demonstrating bravery and dedication during his time in the military. This workout is a tribute to his commitment and sacrifice, reflecting the strength and resilience he embodied.

By incorporating a challenging combination of exercises, "Foulks" serves as a reminder of the hard work and perseverance required both in fitness and in life. Each round represents the relentless spirit that Sergeant Foulks showcased throughout his service to the country.