To perform the workout Hannah, start by preparing for 13 rounds of the designated exercises. Begin with 20 kettlebell swings, ensuring you hinge at the hips and keep your back straight as you swing the kettlebell to at least eye level.

Next, transition into 7 burpee box jump overs. Start with a burpee, kicking your feet back and then jumping forward, followed by a jump over the box. Make sure to land softly on the other side for safety and control.

Finally, for the cash-out, run a total of 2,008 meters together, pacing yourselves to finish strong. Focus on maintaining a steady rhythm while encouraging each other throughout the workout.

Scale the kettlebell weight to 8–12 kg for a more manageable workout. If needed, reduce the number of kettlebell swings to 15 or 10 reps to maintain proper form.

For the burpee box jump overs, consider stepping up instead of jumping or lowering the box height to 16 inches. Alternatively, reduce the number of repetitions to 5 or 3 per round.

Instead of the full 2,008 meters run, scale back to a distance of 1,600 meters or 1 mile. Beginners can also opt for a brisk walk or jog to ensure they complete the workout comfortably within 14–20 minutes.

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

In this workout, you will perform 13 rounds consisting of 20 kettlebell swings and 7 burpee box jump overs, followed by a cash-out of a 2,008 meter run together as a team.

For example, if you complete 10 full rounds plus 5 kettlebell swings and 3 burpee box jump overs, your score would be 10 rounds plus those additional reps, resulting in a total of 10 + 5 + 3 = 18 completed reps.

To achieve the best score, focus on maintaining your form and pacing throughout the workout.

Begin by pacing yourself to avoid burning out too early; instead of rushing, find a rhythm that you can maintain throughout the workout.

Focus on efficient kettlebell swings by keeping your core engaged and using your hips to generate momentum, which can help reduce shoulder fatigue.

During burpee box jump overs, maintain a steady pace and try to land softly to minimize impact and conserve energy. Utilize controlled breathing to enhance endurance.

For the cash-out run, aim for a steady, manageable pace — try to finish strong but avoid starting too quickly to ensure you have energy left for the final push.

Lastly, stay mentally focused and visualize each segment, breaking the workout into achievable parts to keep motivation high.

The workout titled "Hannah" consists of 13 rounds for time, featuring a combination of kettlebell swings, burpee box jump overs, and a cash-out run.

For this workout, a solid score would be to complete it in under 15 minutes. Intermediate athletes typically finish between 15 to 20 minutes, while advanced athletes may achieve times around 12 to 14 minutes. Elite participants are expected to complete it in less than 12 minutes.

A score over 12 minutes indicates the need for improved pacing and stamina, while finishing under 10 minutes shows excellent conditioning and efficiency in the transitions between exercises.

The benchmark workout known as 13 Rounds for Time: Hannah is intended to build strength, endurance, and cardiovascular fitness. The combination of kettlebell swings and burpee box jump overs emphasizes explosive power and coordination while also taxing the muscular endurance of the shoulders and lower body.

The 2,008 meter run serves as a finishing challenge that tests overall stamina and mental toughness, encouraging athletes to maintain pace after a demanding workout sequence. Throughout the workout, athletes should aim for a consistent rhythm, promoting breathing efficiency and movement fluency.

This format encourages athletes to develop resilience and adaptability while tackling high-rep movements in a timed environment, making it an effective benchmark for assessing fitness levels.

The world record for the "Hannah" workout, consisting of 13 rounds for time, is currently held by elite athletes showcasing remarkable endurance and efficiency. This grueling workout includes 20 kettlebell swings, 7 burpee box jump overs, and a cash-out of a 2,008 meter run, performed together as a combined effort.

Unofficial top times reported in the CrossFit community indicate elite male athletes achieving around 12 to 14 minutes, while elite female athletes range from approximately 14 to 16 minutes, depending on their fitness levels and experience.

These times reflect not only physical capability but also the ability to maintain pacing under fatigue, making "Hannah" a true test of fitness for all who dare attempt it.

The workout "Hannah" is honoring Hannah H. Marciano, a beloved member of the CrossFit community who tragically lost her life. This workout serves as a tribute to her spirit, strength, and the positive impact she had on those around her.

Through the combination of intense movements like kettlebell swings and burpee box jump overs, participants not only challenge their physical limits but also celebrate Hannah's memory and legacy.

Completing the cash-out of a 2,008-meter run symbolizes the journey and perseverance that Hannah embodied throughout her life.