Begin the AMRAP 30 workout by performing 30 air squats, ensuring you maintain proper form with a straight back and knees tracking over the toes. Focus on depth, aiming for thighs parallel to the ground.

Next, transition to 20 box jumps, using a sturdy box. Jump with both feet and fully extend your hips at the top, landing softly.

Follow with 32 meters of walking lunges. Step forward, lowering your back knee toward the ground while keeping your front knee above your ankle. Alternate legs with each step.

Complete 20 hand release push-ups, lifting your hands off the ground at the bottom for added challenge. Keep your body in a straight line throughout.

Perform 15 burpees, combining a squat, push-up, and jump for a full-body movement.

Finally, finish with a 100-meter run to maintain your heart rate and complete the round.

Scale the air squats by reducing the depth or performing them on a box to ensure proper form. For the box jumps, consider stepping up instead, or lower the height to a manageable level, such as 12–16 inches.

When performing walking lunges, reduce the distance to 16 meters if needed, or opt for an assisted variation by holding onto a wall or railing for balance.

Hand release push-ups can be modified to knee push-ups or performed on an elevated surface like a bench to reduce the intensity.

For burpees, perform half burpees by omitting the jump or step back instead of jumping back. If running is too challenging, alternate with a 100-meter fast walk.

Your score for the AMRAP 30 workout, called John’s Will, is calculated by counting the total number of complete rounds you complete within the 30-minute timeframe, plus any extra repetitions you perform after the last full round.

For instance, if you finish 8 complete rounds and then complete 5 air squats, 3 box jumps, and 2 hand release push-ups in the remaining time, your score would be 8 rounds plus 5 air squats, 3 box jumps, and 2 push-ups.

This means your final tally would be 8 + 5 + 3 + 2 = 18, giving you a total score of 8 rounds and 18 additional reps.

Keeping track of your progress will help you improve over time and challenge yourself in future workouts.

Begin with a steady pace to build endurance; avoid going all out at the start. Focus on technique, especially with air squats and push-ups, to maintain form as fatigue sets in. Plan your transitions strategically; keep them brief to maximize workout time. For box jumps, aim for a rhythm that feels comfortable while still being challenging. When performing walking lunges, concentrate on your balance; use lunging mechanics to protect your knees. With burpees, manage your breathing and think of them as intervals rather than a continuous effort. Lastly, on the 100-meter run, find a pace that allows you to recover adequately while maintaining forward momentum.

For John’s Will workout, which is an AMRAP for 30 minutes, scoring is based on the number of rounds completed. A good score for intermediate athletes is between 9 and 11 rounds.

Advanced athletes should aim for 13 to 15 rounds, demonstrating a solid understanding of the workout's demands.

Elite athletes will excel with 17 or more rounds, showcasing exceptional endurance and strength.

Completing over 300 total repetitions would indicate outstanding pacing and muscular stamina, reflecting a high level of fitness.

Focus on maintaining proper form throughout to maximize efficiency and safety during the workout.

John’s Will is structured to test cardiovascular endurance, muscular stamina, and overall body coordination through a continuous, high-repetition format. The workout encourages participants to maintain a consistent pace while transitioning between various functional movements.

Each element, from air squats to burpees, is designed to engage multiple muscle groups, promoting a full-body workout that challenges both strength and endurance. Athletes will experience an increase in heart rate, requiring them to manage their breathing and energy levels throughout the 30-minute duration.

This benchmark workout emphasizes the importance of movement efficiency and recovery strategies, as athletes navigate through the increasing fatigue brought on by sustained effort. Ultimately, John’s Will serves to build resilience and improve overall fitness levels.

The world record for the workout titled John's Will, which is a 30-minute AMRAP, has been unofficially reported in the CrossFit community. Elite male athletes have achieved scores ranging from 20 to 22 rounds, while elite female athletes have reported scores between 17 and 19 rounds.

These impressive accomplishments require maintaining an average pace of under one minute per round, demonstrating exceptional endurance and strength across various exercises, including air squats, box jumps, walking lunges, hand release push-ups, burpees, and running.

The workout "John's Will" is honoring John, a beloved community member known for his unwavering dedication to fitness and inspiring others through his journey. He exemplified resilience and determination, encouraging friends and family to pursue their own health and wellness goals.

This AMRAP workout reflects his spirit, featuring challenging movements that emphasize strength and endurance, much like John's approach to life. The session serves as a tribute to his legacy, motivating participants to push their limits and celebrate their capabilities.