For the AMRAP 23, begin by performing 3 Devil's Press, engaging your core and legs thoroughly with each rep. Transition to the Echo Bike and burn through 23 calories, maintaining a steady pace. Return to 3 more Devil's Press, ensuring proper form throughout. Next, execute 4 Double Dumbbell Box Step-Overs while focusing on leg drive and balance.

Finish off the round with 2 Devil's Press and then complete 3 Double Dumbbell Front Squats, keeping your chest up and weight balanced. Repeat this sequence for 23 minutes as many times as possible.

For the AMRAP 18, start with 8 Power Cleans, using explosive hip extension to lift the barbell. Follow with 12 Pull-Ups, striving for full extension at the bottom. Conclude the round with 81 Double-Unders, maintaining a consistent rhythm in your jump.

For the AMRAP 23, consider reducing the number of Devil's Press to 2 or 1 per round to maintain intensity while managing fatigue. You can lower the calorie target on the Echo Bike to 15–20 calories. Scale the Double Dumbbell Box Step-Overs by using lighter weights or decreasing the step height.

As for the AMRAP 18, reduce the number of Power Cleans to 5–6 reps and opt for a lighter barbell weight to facilitate proper form. For Pull-Ups, perform jumping pull-ups or use a band for assistance. Cut down the Double-Unders to 40–60 reps, or substitute with single-unders if needed.

To score the AMRAP 23, tally the full rounds completed along with any extra repetitions performed after the last full round. For instance, if you finish 5 complete rounds and complete 2 Devil's Presses after your final round, your score would be 5 rounds + 2 reps, totaling 17 reps.

For the AMRAP 18, the process is similar. Count the total number of full rounds you achieve, then add any additional reps completed after your last full round. If you finish 3 rounds and complete 4 Power Cleans afterward, your score would be 3 + 4, giving you a total of 40 reps.

This method ensures an accurate representation of your performance for both benchmarks.

For the AMRAP 23, start with manageable weights for the Devil's Press to maintain form throughout the workout. Transition quickly between movements but don’t rush, as pacing is key. Focus on breathing and find a rhythm during the Double Dumbbell Box Step-Overs to conserve energy.

In the AMRAP 18, break the pull-ups into manageable sets to avoid excessive fatigue. Pick a challenging but sustainable pace for the Power Cleans. When performing Double-Unders, use lighter, quicker jumps to stay consistent and avoid tripping.

Always keep an eye on the clock to gauge your pacing and aim for steady progress in each round. Hydration and proper warm-up are critical for optimal performance.

For the Kendrick workout, focusing on the AMRAP formats is key to evaluate performance.

In the first round of 23 minutes, intermediate athletes should aim for 6–8 rounds, while advanced participants may achieve 9–11 rounds. Elite athletes could exceed 12 rounds, showcasing exceptional endurance and strength.

For the 18-minute AMRAP, intermediate athletes should target 4–6 rounds, with advanced athletes reaching 7–9 rounds. Elite performance would be 10+ rounds, emphasizing remarkable efficiency and skill.

A score above 20 total rounds across both AMRAPs indicates outstanding pacing, muscular endurance, and overall fitness capacity.

The benchmark workout AMRAP 23 is crafted to enhance total body endurance and muscular resilience, particularly targeting the shoulders and legs. It incorporates dynamic movements like Devil's Press and Double Dumbbell Box Step-Overs to create a demanding, full-body challenge. The inclusion of the Echo Bike primes cardiovascular conditioning while maintaining intensity throughout the set duration.

On the other hand, AMRAP 18 focuses heavily on power output and upper body strength. Power Cleans and Pull-Ups are designed to push athletes' limits, while the Double-Unders serve to improve coordination and stamina. The overall structure encourages a balance of explosive power and muscular endurance, making each round a test of both strength and aerobic capacity.

The world record for the workout titled Kendrick, featuring both AMRAP segments, showcases exceptional endurance and strength among elite athletes. In the AMRAP 23, unofficial top scores range from 8 to 10 rounds, with elite competitors pushing their limits through the combination of Devil's Press and Echo Bike calories.

Similarly, for the AMRAP 18 segment, elite participants typically achieve around 6 to 8 rounds, demonstrating remarkable proficiency in power cleans, pull-ups, and double-unders. These scores illustrate the high level of fitness and pacing required to excel in such demanding workouts.

Overall, the Kendrick workout exemplifies the intense challenge faced by athletes in the CrossFit community, highlighting their dedication and performance under pressure.

The workout "Kendrick" is honoring Kendrick Farris, a dedicated and accomplished weightlifter who represented the United States in the Olympics. Known for his relentless work ethic and passion for the sport, Farris has inspired many in the fitness community.

This workout celebrates his resilience and commitment to excellence, combining various challenging movements to push athletes to their limits, much like Kendrick did in his career. The structure of the workout reflects the intensity and determination that Farris embodies in his training and competitions.