To perform the workout Guido, start with the For Time segment. Begin with 21 tire flips, focusing on using your legs and core for momentum. Transition to 21 push presses, using a barbell; remember to engage your legs for support during the lift.

After that, complete 21 burpees, ensuring you land softly and maintain good form. Move on to the next round of 15 repetitions for each exercise, followed by the final round of 9 repetitions.

Next, for the AMRAP segment, cycle through 10 push presses, 10 kettlebell swings, and 10 box jumps for 20 minutes. Use the same form for the push presses and kettlebell swings, aiming for smooth transitions and minimal rest.

For the workout, consider lowering the tire flip weight or utilizing a smaller tire to ensure proper form and safety. You can also substitute with deadlifts at a lighter weight for similar benefits.

For the push presses, aim for a manageable weight that allows for 10 unbroken reps; using a dumbbell or kettlebell may be a good alternative.

Burpees can be scaled by stepping back instead of jumping or performing a half burpee, focusing on maintaining movement consistency.

In the AMRAP, if 10 push presses are too challenging, drop the weight or reduce the reps. For kettlebell swings, consider a lighter weight, around 8–12 kg, or practice Russian swings to decrease intensity.

Modify box jumps by using a step-up or lowering the jump height, targeting a safe and efficient movement.

Your score for the benchmark workout, known as Guido, is determined by the total number of repetitions completed within the specified formats.

For the first part, "For Time: 21-15-9," you need to complete 21 Tire Flips, 21 Push Presses, and 21 Burpees, followed by 15 of each, and finally 9 of each. Your score will be the time taken to finish this sequence.

For the second part, "AMRAP 20," you count the number of complete rounds of 10 Push Presses, 10 Kettlebell Swings, and 10 Box Jumps in 20 minutes. Any extra Push Presses after your last full round should be added to your score.

Combine the scores from both parts for your total.

Approach the For Time: 21-15-9 wisely. Start with tire flips, focusing on form to avoid injury. Use your legs to generate power and minimize upper body fatigue.

During push presses, maintain a strong mental focus, and utilize leg drive to conserve shoulder strength. Take short breaks if necessary but keep moving.

For burpees, maintain a steady pace rather than going all out. Mark a rhythm that allows you to return to your feet quickly and minimize transition time.

In the AMRAP 20, approach the push presses with controlled breathing. Break the sets if needed to maintain form, especially as fatigue sets in.

Keep your kettlebell swings fluid and consistent, and aim for smooth strides in your box jumps to keep energy efficient throughout.

For the "Guido" workout, a good score for the For Time segment, which consists of 21-15-9 Tire Flips, Push Presses, and Burpees, is ideally under 10 minutes for intermediate levels. Advanced athletes aim to finish within 7-9 minutes, while elite performers should target under 6 minutes.

For the AMRAP 20 portion, scoring reflects the number of rounds completed. Intermediate athletes should achieve 6-8 rounds, while advanced athletes aim for 9-11 rounds. Elite participants can expect to complete 12 or more rounds, showcasing exceptional endurance and strength.

A total score exceeding 300 reps in the AMRAP segment signifies outstanding performance and well-rounded fitness capabilities.

The benchmark workout Guido is designed to test multiple energy systems, primarily focusing on muscular endurance and cardiovascular fitness. The combination of tire flips, push presses, and burpees in the "For Time" segment emphasizes explosive power and stamina, requiring athletes to push through fatigue while maintaining technique.

In the AMRAP 20 segment, the 10 push presses, kettlebell swings, and box jumps challenge both upper and lower body strength, while simultaneously enhancing aerobic capacity. This workout format promotes a steady pace, encouraging participants to find their rhythm while managing rest intervals strategically.

Overall, Guido aims to improve functional strength and conditioning, making it a comprehensive assessment of an athlete's fitness level and resilience.

The world record for the workout titled Guido, which includes both for time and AMRAP components, varies depending on the athlete's level. For the 'For Time' section, the record is often reported around 3 to 4 minutes, showcasing exceptional speed and strength.

For the 'AMRAP 20,' elite athletes are known to achieve scores of up to 25 rounds, with 10 Push Presses, 10 Kettlebell Swings, and 10 Box Jumps constituting each round. Achieving such a score demands a combination of endurance, technique, and strategic pacing.

These scores reflect the pinnacle of performance within the CrossFit community, requiring rigorous training and exceptional athletic ability.

The workout "Guido" honors Guido L. who was a dedicated member of the fitness community and a beloved friend to many. His passion for fitness inspired those around him to strive for their best selves both inside and outside of the gym.

This tribute workout consists of challenging movements that reflect Guido's tenacity and commitment. Each round commemorates his spirited approach to life and fitness, reminding participants of the impact he had on everyone he encountered.

Engaging in this workout serves as a celebration of his legacy, encouraging camaraderie and perseverance among athletes.