Begin the Graddy workout with a buy-in of 91 burpees. Perform each burpee with proper form: jump into a plank position, perform a push-up, and then explosively jump upwards, landing softly with knees slightly bent.

Once you've completed the burpees, transition into the AMRAP portion. Start with 9 handstand push-ups. Use a wall for support and ensure full range of motion by lowering your head to the ground before pushing back up.

Follow the handstand push-ups with 10 jump squats. Focus on landing softly and using your arms to generate momentum as you jump. Maintain a steady pace to maximize repetitions within the remaining time of the 28-minute AMRAP.

For the Buy-In of 91 Burpees, consider reducing the number to a manageable amount, such as 45 or 60, especially for beginners. You can also introduce modifications like the step-back burpee, which requires less explosive effort.

When tackling the Handstand Push-Ups, scale to pike push-ups or perform them on a box for added support. Aim for 5–7 reps per round, depending on your fitness level.

For the Jump Squats, consider performing bodyweight squats or air squats if jumping is too challenging. You can also reduce the reps to 5–8 per round to maintain intensity without risking injury.

Adjust the time frame to 20 minutes or select a specific number of rounds that suits your current capabilities.

Your score for the Graddy workout is calculated by adding the total number of completed rounds of the AMRAP to any additional reps completed after the last full round.

In this case, you start with 91 Burpees as your buy-in before beginning the AMRAP of 9 Handstand Push-Ups and 10 Jump Squats.

For example, if you complete 3 full rounds of the AMRAP and finish with 5 Handstand Push-Ups, your score would be calculated as follows: 3 rounds + 5 Handstand Push-Ups = 3 + 5 = 98 total reps.

Always remember to keep track of both your rounds and the extra repetitions to accurately score your workout.

This scoring method allows for an accurate representation of your effort and performance during this benchmark workout.

Warm up adequately to prepare your body for the high-intensity effort. Focus on mobility for shoulder and hip areas, as they will be crucial during the workout.

For the 91 Burpees, aim for steady rhythm rather than speed. Break the burpees into smaller sets if needed to avoid burning out early.

During the AMRAP, prioritize form over quantity. For Handstand Push-Ups, utilize a wall for support and consider scaling if necessary, such as using a pike push-up.

Jump Squats should be powerful yet controlled. Aim to land softly and use your arms for momentum. Experiment with pacing; maintain a steady speed while focusing on your breath.

Keep track of your rounds and push yourself to beat your previous score without sacrificing form.

For the Graddy workout, a good score can be gauged by the number of rounds completed during the AMRAP. The workout consists of a buy-in followed by repeated rounds of handstand push-ups and jump squats.

Intermediate: 5–7 rounds. Advanced: 8–10 rounds. Elite: 11+ rounds. A score above 11 rounds signifies exceptional endurance and efficiency in this workout.

Additionally, paying attention to form during each burpee, handstand push-up, and jump squat is essential, as this will significantly impact overall performance and safety.

Those who can maintain a steady pace while pushing through the demanding burpees will find better success in accumulating rounds. Focus on breathing and transitions to optimize results.

The benchmark workout AMRAP 28, titled Graddy, is designed to test overall stamina and muscular endurance. The initial buy-in of 91 burpees serves as a demanding cardiovascular warm-up, setting the stage for the subsequent AMRAP.

During the AMRAP, athletes will perform 9 handstand push-ups followed by 10 jump squats, which emphasizes shoulder strength and lower-body power. This combination challenges not only strength but also balance and coordination as fatigue sets in.

Ultimately, Graddy intends to develop functional fitness by pushing athletes to maintain pace while managing fatigue. It encourages strategic recovery to sustain performance throughout the workout, ensuring a comprehensive test of athletic capability.

The workout titled Graddy, performed as an AMRAP for 28 minutes, features a buy-in of 91 burpees followed by multiple rounds of 9 handstand push-ups and 10 jump squats.

In the CrossFit community, unofficial top scores for elite athletes show impressive results, typically ranging from 10 to 12 rounds for elite men and 8 to 10 rounds for elite women. Achieving these scores necessitates exceptional endurance and efficient movement transitions under fatigue.

The workout's challenging buy-in, coupled with the intensity of the subsequent AMRAP, makes it a true test of strength and stamina, demanding peak physical performance from participants.

The workout "Graddy" is designed to honor the legacy of U.S. Army Sergeant First Class Andrew "Graddy" Grady, who made the ultimate sacrifice while serving his country. He exemplified bravery and dedication in the line of duty, reflecting the values of strength and resilience.

This tribute serves not only as a physical challenge but also as a reminder of the sacrifices made by service members. Participants engage in this workout to celebrate Grady's life and honor the commitment he showed while protecting others.