Begin the workout with a 65-second moment of silence as a tribute. This sets the tone for the intensity to come. Following the moment, perform a weighted 400-meter run, carrying a weight that challenges you, but allows you to maintain good form throughout the distance.

After the run, complete 19 dumbbell hang squat cleans. Focus on maintaining a strong core and driving through your heels as you transition from the hang position to a full squat clean.

Next, move on to 18 devil presses. Ensure that you execute each rep with proper technique, using your legs to assist as you press the weights overhead.

Finally, finish each round with 65 Russian twists, engaging your core and maintaining a steady pace to complete all rounds efficiently.

To scale the Juneteenth workout, consider reducing the weighted run distance to 200 meters or using a lighter weight for the run, such as a light medicine ball or no weight at all.

For the dumbbell hang squat cleans, decrease the weight of the dumbbells to 10–15 lbs, ensuring that you can maintain correct form throughout each rep.

In the case of devil presses, lower the dumbbell weight to 8–12 lbs or opt for a simpler movement like a push-up combined with a dumbbell snatch.

For the Russian twists, you can reduce the number of twists per round to 40 or perform them without weights for added comfort.

Your score for the benchmark workout Juneteenth is determined by the total number of full rounds completed during the workout, along with any extra repetitions completed after your last full round.

To score your workout, start with the number of completed rounds. Each round consists of the buy-in moment of silence, the weighted run, and the high-rep movements.

For example, if you finish 6 full rounds and complete 5 Russian twists in your last round, your score would be 6 rounds plus 5 additional reps, leading to a total of 41 reps for the workout.

Make sure to tally your full rounds and additional reps accurately to get the best representation of your effort in the benchmark.

Begin with a controlled pace on the buy-in; the 65 seconds of silence sets the tone. Emphasize a steady effort during the 400-meter weighted run, focusing on maintaining form over speed.

During the dumbbell hang squat cleans, prioritize technique over weight; maintain a strong core to facilitate efficient movement. For the devil presses, break them into sets if fatigue sets in, allowing for better control and form.

As you approach the Russian twists, keep your legs elevated to engage your core fully; aim for a rhythmic tempo to sustain energy. Remember, hydration and pacing throughout the workout are critical for performance, so listen to your body and adjust as needed.

The Juneteenth workout is designed to challenge participants with its varied movements and time constraints. A good score for this workout, which consists of six rounds for time, is based on completion time.

Intermediate: Completion time of 25-30 minutes. Advanced: 20-24 minutes. Elite: Under 20 minutes. A completion time under 18 minutes is exceptional and reflects outstanding endurance and performance.

Participants should aim for efficient transitions between movements to optimize their time. Successful pacing during the weighted run and strength components is crucial to achieving a competitive score.

The Juneteenth benchmark workout emphasizes cardiovascular endurance and muscular stamina through its varied movements. The 400-meter weighted run serves as a powerful aerobic buy-in, requiring athletes to push through fatigue while managing a load.

The combination of dumbbell hang squat cleans and devil presses builds shoulder strength and core stability while testing grip endurance. These movements challenge athletes to maintain form and efficiency as they progress through each round, promoting a high heart rate throughout.

Russian twists add an element of rotational stability, ensuring that the core remains engaged. Overall, Juneteenth is designed to push athletes both physically and mentally, encouraging them to find resilience and maintain intensity through all six rounds.

The world record for the Juneteenth workout, which consists of a buy-in of a 65-second Moment of Silence followed by 6 rounds of various exercises, has yet to be officially documented. However, many athletes aim to complete this challenging workout in under 15 minutes.

Elite competitors often push themselves to finish the workout as quickly as possible, typically targeting times between 12 to 15 minutes. This requires not only physical endurance but also strategic pacing throughout the six rounds.

As the workout demands a combination of strength and cardio, achieving a personal record depends on an athlete's preparation and conditioning leading up to the event.

The workout titled Juneteenth honors the emancipation of enslaved African Americans in the United States. This day marks the significance of June 19, 1865, when the last enslaved individuals were informed of their freedom in Texas, two years after the Emancipation Proclamation. It serves as a reminder of the ongoing struggle for equality and justice.

By incorporating a moment of silence, this workout pays tribute to those who fought for freedom and highlights the importance of remembrance and reflection on the journey toward racial equity.