To perform the His Airness workout, start with 14 weighted sit-up twists. Choose a weight that challenges your core while maintaining form throughout the movement. Focus on engaging your obliques as you twist from side to side.

Next, tackle 10 supinated ring rows. Ensure your palms face you as you pull your body towards the rings, keeping your core tight and body straight.

Move on to 6 power snatches, using a barbell or kettlebell. Use a quick, explosive motion to lift the weight overhead, ensuring you land in a stable position.

Then, complete 6 power cleans, emphasizing form as you bring the weight from the ground to your shoulders in one fluid motion.

Finish with 45 double-unders, maintaining a steady rhythm to keep your heart rate up. Focus on quick wrist movements and minimal jumps to achieve efficiency.

Scale the 14 Weighted Sit-Up Twists by reducing the weight to 5–10 lbs or performing bodyweight twists. You can also modify the movement to regular sit-ups.

For the 10 Supinated Ring Rows, use a low bar or TRX bands to perform bent-over rows instead, adjusting the difficulty by changing your body's angle.

Lower the Power Snatch weight to 35–55 lbs or opt for a dumbbell instead. You can also perform hang power snatches to reduce the range of motion.

For the Power Cleans, scale to 35–55 lbs or use a kettlebell, focusing on form and technique.

Reduce the 45 Double-Unders to singles, or aim for 30–40 single unders to maintain a similar cardio intensity.

Your score for the AMRAP 23 workout called His Airness is calculated by counting the total number of complete rounds you finish, along with any additional repetitions you complete after your last full round.

To clarify, you would add together the rounds completed and the partial reps. For instance, if you complete 9 full rounds and manage to do 4 more power snatches afterward, your total score would be 9 rounds plus 4 additional reps, equaling 9 + 4 = 47 reps.

Keep track of your performance on each exercise as you progress through the workout. This will help ensure you accurately tally your final score and measure your improvement over time.

Begin the AMRAP 23 workout at a steady pace; avoid going too hard in the first few rounds to conserve energy. Focus on maintaining proper form during the Weighted Sit-Ups Twists to maximize core engagement and reduce fatigue.

For the Supinated Ring Rows, prioritize your grip strength by keeping your elbows close to your body. Adjust the difficulty of the exercise if necessary to maintain technique.

When performing Power Snatches and Power Cleans, use your legs to generate power and keep the barbell close to your body. Aim for smooth transitions between movements, especially during the Double-Unders.

Stay mentally focused and track your rounds to keep motivation high throughout the workout. Consistency and strategic pacing will lead to better overall performance.

Intermediate: 6–8 rounds. Advanced: 9–11 rounds. Elite: 12+ rounds. A score exceeding 200 total reps signifies exceptional efficiency and endurance.

The His Airness workout, structured as an AMRAP (As Many Rounds As Possible) in 23 minutes, challenges both strength and cardiovascular capacity.

To achieve a solid score, focus on maintaining consistent pacing while executing the weighted sit-up twists, ring rows, power snatches, power cleans, and double-unders. These elements require a blend of power, stability, and agility.

Aiming for proper technique during each movement will help maximize your overall performance and contribute to a higher score.

The benchmark workout AMRAP 23, known as His Airness, serves to enhance aerobic capacity, core stability, and overall muscular endurance. This workout challenges athletes to maintain a consistent pace while cycling through a variety of movements, each targeting different muscle groups.

With the weighted sit-up twists focusing on core strength, the supinated ring rows emphasizing upper body pulling strength, and the power snatches and cleans demanding explosive movement and coordination, this benchmark aims to improve overall athletic performance.

Finally, the 45 double-unders add a cardiovascular component, requiring both skill and endurance. Together, these elements create a comprehensive test of fitness that encourages athletes to push their limits while honing their technique.

The workout titled His Airness, performed as an AMRAP for 23 minutes, challenges athletes with a combination of weighted sit-ups, ring rows, power snatches, power cleans, and double-unders.

Unofficial top scores reported in the CrossFit community indicate that elite male athletes typically complete between 20 to 22 rounds, while elite females achieve approximately 17 to 19 rounds. This high level of performance necessitates completing sub-1-minute rounds consistently, which is critical for maintaining the required pace under fatigue.

Such scores reflect not only a solid understanding of movement efficiency but also the necessity for mental resilience during this intense workout format.

The workout "His Airness" honors Michael Jordan, widely regarded as one of the greatest basketball players of all time. Known for his incredible athleticism, competitive spirit, and iconic moments, Jordan revolutionized the game of basketball during his career.

He led the Chicago Bulls to six NBA championships and earned five MVP awards, showcasing his remarkable talent on the court. This workout pays homage to his legacy by incorporating challenging exercises that reflect the intensity and dedication he brought to his sport.