Begin the workout by performing 12 pull-ups, engaging your back and arms. Transition immediately into 11 handstand push-ups, ensuring a stable base with your core. Next, complete 75 double-unders, focusing on efficient jump timing and rope speed.

After the jump ropes, tackle 1 rope climb, aiming to reach a height of 15 feet. Follow this with 17 deadlifts, keeping your back straight and using appropriate weight for effective form.

Next, move to 28 wall balls, squatting deeply before launching the ball to a target height. Lastly, finish the round with 4 bar muscle-ups, combining a pull-up with a transition over the bar. Repeat this sequence for a total of 6 rounds within a 45-minute time cap.

Reduce the pull-ups to band-assisted variations or perform ring rows if needed. Scale handstand push-ups to a pike push-up or shoulder taps to make them more accessible.

For double-unders, perform single-unders or reduce the number of reps to 30 per round. Instead of a rope climb, consider using a 15 ft ascent on a scaling rope or do a scaled option like 10 pull-ups.

Decrease deadlift weight to a more manageable load, ideally around 65-75 lbs. Wall balls can be reduced to 10-14 lbs or even performed as goblet squats if a wall ball is unavailable.

Bar muscle-ups can be modified to chest-to-bar pull-ups or jumping pull-ups to accommodate different skill levels.

Finally, beginners might aim for a total of 3-4 rounds to stay within a comfortable time frame.

Your score for the benchmark workout Gardina is calculated by adding the total number of full rounds completed to any additional repetitions after your last full round.

Each round consists of completing the specified reps: 12 Pull-Ups, 11 Handstand Push-Ups, 75 Double-Unders, 1 Rope Climb, 17 Deadlifts, 28 Wall Balls, and 4 Bar Muscle-Ups.

For instance, if you finish 4 full rounds and complete 10 Pull-Ups in your 5th round, your score would be 4 rounds + 10 additional reps, giving you a total of 34 reps.

Keep track of your time as you have a time cap of 45 minutes. Make sure to push for as many full rounds and additional reps as possible within the time limit.

Approach the 6 Rounds for Time workout strategically. Begin with the pull-ups; use a steady rhythm to maintain energy. Scale the handstand push-ups if necessary to avoid failure. For double-unders, focus on smooth, controlled jumps to prevent fatigue.

When tackling the rope climb, use your legs to minimize upper body strain. During deadlifts, keep a strong form and find a weight that allows for consistent lifts throughout the rounds.

As you move to wall balls, aim for unbroken sets and maintain a steady pace. For bar muscle-ups, consider breaking into smaller sets to avoid muscle fatigue. Throughout the workout, prioritize hydration and manage your breathing efficiently to sustain endurance.

For the Gardina workout, which consists of 6 rounds for time, a good score can vary based on experience level. Intermediate athletes should aim to complete the workout in around 30–35 minutes.

Advanced athletes would strive for a time between 25–30 minutes, showcasing efficient technique and endurance.

Elite participants might finish within 20–25 minutes, demonstrating exceptional pacing and muscular stamina throughout all movements.

A score exceeding 20 minutes indicates solid performance, while times below 20 minutes reflect advanced conditioning and skill across the board.

The benchmark workout Gardina is intended to test various aspects of functional fitness, focusing on muscular endurance, aerobic capacity, and coordination. With a blend of upper body, lower body, and core movements, athletes are pushed to maintain a high output over multiple rounds.

The combination of pull-ups, handstand push-ups, and bar muscle-ups challenges shoulder strength and stability, while the deadlifts and wall balls contribute to lower body endurance and power generation. The inclusion of double-unders and rope climbs further emphasizes coordination and agility.

A time cap of 45 minutes encourages athletes to push their limits, promoting effective pacing and recovery between movements. Overall, Gardina embodies a comprehensive test of fitness that simulates real-world challenges, demanding both physical and mental resilience.

The world record for the workout Gardina, which consists of 6 rounds for time, is reported to be approximately 18 minutes and 45 seconds, achieved by elite athletes in the CrossFit community.

This record exemplifies remarkable endurance and strength, as it requires completing each of the demanding movements efficiently within the 45-minute time cap.

Maintaining proper form while executing 12 pull-ups, 11 handstand push-ups, 75 double-unders, and a 15-foot rope climb, along with 17 deadlifts, 28 wall balls, and 4 bar muscle-ups, is crucial for those aiming to challenge the record.

A strategic approach and intense pacing are essential components for anyone attempting to achieve competitive times in this grueling workout.

The workout Gardina is created in honor of a beloved member of the fitness community, who has made a profound impact on those around them. This individual exemplified dedication, strength, and resilience, inspiring countless athletes to push their limits and embrace challenges.

Through the various movements in this workout, participants celebrate their spirit and commitment to fitness. Each rep represents not only physical endurance but also the bond shared among athletes striving for greatness.

Completing Gardina serves as a tribute to their legacy, reminding everyone of the importance of community and support in the pursuit of personal goals.