Perform the workout #IAmVanessaGuillén by completing 4 rounds of the following exercises for time. Start with 22 Burpees, ensuring you fully extend your body at the top and land softly to absorb the impact.

Next, transition to 22 Kettlebell Swings, focusing on using your hips to propel the kettlebell overhead to at least eye level. Maintain a tight core throughout the movement to stabilize your back.

Then, complete 22 Double-Unders, ensuring the rope passes under your feet twice on each jump. If you struggle with these, modify to single jumps.

Follow this with 22 Hang Cleans, using a barbell or dumbbells. Utilize your legs and hips to generate power as you lift the weight to your shoulders.

Finally, finish with a cash-out by rowing for 70 calories, maintaining a steady pace to effectively recover and complete the workout.

Scale the burpees by performing a plank step-back instead of jumping, or reduce the reps to 11 or 15. For kettlebell swings, use a lighter weight, around 8–12 kg, or perform American swings if needed. If double-unders are difficult, switch to single-unders, aiming for 44 reps instead.

When scaling hang cleans, reduce the barbell weight to something manageable, like 20–30 kg, or use kettlebells instead. This will ensure that you can complete 10 unbroken reps. Consider reducing the total number of rounds to 2 or 3, depending on your fitness level.

For the cash-out, aim for a lower calorie goal on the row, around 50–60 calories, or scale the rowing duration to 5–7 minutes.

Your score for the #IAmVanessaGuillén workout is calculated by totaling the number of complete rounds you finish, plus any additional repetitions from the last round. Each round consists of 22 Burpees, 22 Kettlebell Swings, 22 Double-Unders, and 22 Hang Cleans.

To score, keep track of the rounds completed in full before finishing the workout. If you complete 3 full rounds and finish 12 reps of the next set, your score would be 3 rounds + 12 reps, totaling 78 reps.

Don't forget to include the cash-out of 70 calories on the rower in your overall performance evaluation, as it adds to the intensity and effort of the workout.

Prioritize pacing — use a steady rhythm from the beginning to maintain endurance throughout the workout. Pay attention to the burpees; aim for a smooth transition into kettlebell swings to prevent fatigue.

For kettlebell swings, focus on hip drive to maximize momentum and reduce strain on your arms. When tackling double-unders, concentrate on your timing and jump height; initiate slowly to avoid tripping.

During hang cleans, keep your core tight and maintain a strong grip to support the weight. Break the sets into manageable portions if needed, and always keep an eye on your form to prevent injury.

For the cash-out, attack the row with intensity while managing your effort to finish strong, aiming to keep a steady calorie burn throughout.

For the #IAmVanessaGuillén workout, a good score for time would be as follows: Intermediate should aim for a completion time of around 12–15 minutes. Advanced athletes can look for times between 9–12 minutes. Elite athletes should strive to finish in under 9 minutes, demonstrating exceptional speed and efficiency.

With 4 rounds, the challenge includes a total of 22 repetitions for each exercise, alongside a cash-out of 70 calories on the rower. This high level of intensity requires both aerobic capacity and muscular endurance.

A performance that exceeds these time benchmarks indicates solid conditioning and the ability to maintain a high output throughout challenging intervals.

The workout named #IAmVanessaGuillén aims to push athletes' limits across multiple facets of fitness, including cardiovascular endurance, muscular endurance, and coordination. With four rounds of 22 repetitions each, it challenges participants to sustain high intensity while managing fatigue across various movements.

The burpees build explosive power and elevate heart rates, while kettlebell swings engage the posterior chain, enhancing overall strength. Double-unders improve coordination and agility, and hang cleans introduce a dynamic lift that tests both technique and strength.

The cash-out, a 70-calorie row, serves as a final test of stamina, ensuring that athletes finish strong. Overall, the workout is a comprehensive test of fitness, reflecting the perseverance and strength associated with Vanessa Guillén's legacy.

The world record for the #IAmVanessaGuillén workout, which comprises four rounds of specific exercises, is highly competitive among athletes. This workout includes 22 Burpees, 22 Kettlebell Swings, 22 Double-Unders, and 22 Hang Cleans, followed by a cash-out of 70 calorie Row.

Unofficial top scores reported in the CrossFit community can vary significantly. Elite male athletes often complete this workout in under 9 minutes, while elite female athletes typically achieve times around 10 to 12 minutes.

These impressive times require exceptional fitness levels and strategic pacing to maintain speed throughout each round and successfully handle the demanding cash-out row.

The workout titled #IAmVanessaGuillén honors Vanessa Guillén, a U.S. Army soldier whose tragic story sparked a nationwide movement against harassment and violence in the military.

This tribute serves to raise awareness about the issues faced by military personnel, particularly women, and highlights the importance of accountability and justice.

By participating in this workout, athletes not only push their physical limits but also stand in solidarity with Vanessa’s family and all those who have experienced similar injustices.