Begin by completing 200 meters of a Farmer's Carry, holding a kettlebell or dumbbell in each hand. Focus on maintaining a strong grip and an upright posture while walking. This exercise builds grip strength and engages your core muscles.

After your carry, transition to 18 Kettlebell Thrusters. Start with the kettlebells at shoulder height, perform a squat while keeping your chest up, and drive upward into a press as you rise from the squat. Ensure you are using your legs to assist in the lift for maximum efficiency.

Finally, move to 20 Pull-Ups. Aim for full range of motion, starting from a dead hang and pulling your chin above the bar. If necessary, use a band for assistance or modify to jumping pull-ups while striving for proper form.

Decrease the distance of the Farmer's Carry to 100 meters for a lighter option. Alternatively, you can reduce the weight of the kettlebells to 8–12 kg or use lighter dumbbells.

For the Kettlebell Thrusters, consider performing the movement with just the kettlebell in a front rack position to practice form, or reduce the total number of reps to 12 instead of 18.

If pull-ups are a challenge, substitute with ring rows or band-assisted pull-ups to maintain the movement pattern without overexertion. Additionally, you may scale the total rounds to 5 or 7 for an easier workout.

Adjust the workout duration to a more manageable 15–20 minutes to fit your fitness level.

Your score for the benchmark workout titled "Garner" is determined by the total number of full rounds completed, along with any additional repetitions done after your last full round.

To calculate your score, keep track of how many full sets of the three exercises you complete: the 200 meter Farmer's Carry, 18 Kettlebell Thrusters, and 20 Pull-Ups.

For instance, if you finish 8 full rounds and then complete 150 meters of a Farmer's Carry, your score would reflect the rounds plus the additional distance or reps completed: 8 rounds + the additional work done.

This method ensures an accurate representation of your performance in this intense benchmark workout.

Prioritize proper form to prevent injury during the Garner workout. The Farmer's Carry should be performed with a straight back and engaged core. Start with a manageable weight to maintain control over the distance.

For the kettlebell thrusters, use your legs to generate power, keeping the kettlebell close for stability. Aim for a smooth transition between the squat and press to maintain momentum.

On the pull-ups, utilize a mixed grip if needed and focus on pulling through the elbows to engage your back muscles properly. Try to minimize rest between sets to maintain your heart rate and increase efficiency.

Keep hydrated and ensure a dynamic warm-up to prepare your muscles for this high-intensity workout.

The Garner workout consists of 10 rounds for time, with a focus on speed and efficiency. A good score for this type of workout can vary based on fitness levels.

Intermediate athletes should aim to complete the workout in around 25–30 minutes. Advanced participants may finish in approximately 20–25 minutes, while elite athletes could achieve times under 20 minutes.

Achieving a personal best time indicates excellent conditioning and endurance, while times above 30 minutes may highlight areas for improvement in strength and stamina.

Monitor your pacing throughout the rounds, and ensure you maintain form to maximize efficiency in each movement.

The Garner workout is structured to develop overall strength, endurance, and grip strength through a high-volume, high-intensity format. By incorporating the 200-meter Farmer's Carry, athletes are challenged to maintain stability and core engagement while moving. This segment emphasizes functional strength and grip endurance.

The 18 Kettlebell Thrusters serve to enhance full-body strength, particularly targeting the shoulders and legs, while also integrating cardiovascular endurance. The fluid transition between movements is key to executing this workout efficiently.

The 20 Pull-Ups focus on upper body strength and muscular endurance, testing athletes' ability to sustain pulling power despite fatigue. Overall, Garner is designed to push limits and develop resilience across multiple fitness domains.

The world record for the workout titled Garner, which consists of 10 rounds for time, is not officially documented but estimates suggest competitive times are below 15 minutes for elite athletes.

Unofficial top scores reported in the CrossFit community indicate that elite male athletes complete the workout in approximately 14 to 15 minutes, while elite female athletes finish in the range of 16 to 17 minutes.

These impressive times require an extraordinary level of fitness, speed, and resilience, as the workout demands quick transitions and sustained effort throughout the rounds.

Achieving such times involves a combination of strategic pacing and high endurance, showcasing the strength and determination of top competitors.

The workout "Garner" is honoring the memory of a dedicated individual who exemplified perseverance and strength in the face of challenges. This tribute celebrates not only their commitment to fitness but also their impact on the community around them.

Through this workout, participants are encouraged to push their limits, reflecting the spirit and determination that the honored individual embodied. Each movement serves as a reminder of their legacy, inspiring all to strive for greatness in their personal fitness journeys.