To perform the AMRAP 28 workout, start with 15 Russian kettlebell swings, ensuring to hinge at the hips while keeping your back straight. Swing the kettlebell to shoulder height, generating momentum through your legs and core.

Next, transition to 20 box jumps. Focus on jumping onto a sturdy box with both feet and ensuring full hip extension at the top. Step back down carefully to maintain control.

Then, move to 25 dumbbell hang squat cleans. Begin with the dumbbells hanging at your sides, drop into a squat as you pull the weights up to your shoulders, ensuring to keep your elbows high.

Finish with 30 burpees, performing a push-up followed by a jump at the top. Keep your movements steady and efficient for the full 28 minutes.

Remember to rest in silence from 12:00-13:00 to maintain focus and recovery.

For the AMRAP 28 workout, scale the kettlebell weight to 8-12 kg for comfort during all reps. Adjust the box jumps to a lower height or substitute with step-ups to ensure safety and proper form.

For the dumbbell hang squat cleans, consider using lighter weights of 5-10 kg to maintain technique while completing the reps. Alternatively, reduce the number of reps to 15 if struggling to maintain form.

Burpees can be modified to a step-back method rather than jumping, or you can lower the total to 20 burpees to keep the intensity manageable. Beginners may also aim for a workout duration of 14-20 minutes to focus on quality over quantity.

Your score for the AMRAP 28 workout, known as Kent, is calculated by counting the total number of complete rounds you finish within the 28-minute time cap, plus any additional repetitions you perform after your last completed round.

For instance, if you complete 3 full rounds and then finish 5 Russian Kettlebell Swings and 10 Box Jumps, your score would be 3 rounds plus 5 swings and 10 jumps.

In this case, the total would be 3 + 5 + 10, resulting in a score of 18 reps overall.

Remember to keep track of your rounds and reps accurately during the workout to ensure an accurate score at the end.

Begin with a steady pace on the kettlebell swings; prioritize form over speed to prevent injuries. Aim for a controlled box jump rhythm, focusing on minimal downtime between jumps. Maintain a consistent breathing pattern to keep energy levels high.

Use a moderate weight for the dumbbell hang squat cleans to avoid early fatigue. Break the reps into manageable sets if necessary. Remember to recover during the burpees by using a fluid motion rather than rushing through them.

During the silent rest period, concentrate on your breathing and visualize your next moves. This mental preparation will help you reset for the next round. Track your time but avoid getting overly attached to it; consistency is key for this workout.

For the Kent workout, a good score depends on your fitness level and capacity. Intermediate athletes should aim for 6–8 rounds. Advanced participants can strive for 9–11 rounds, while elite athletes may achieve 12+ rounds.

A score of over 300 total reps is indicative of excellent pacing and muscular stamina. It's essential to maintain proper form throughout, especially during high-repetition movements like the kettlebell swings and burpees.

Focus on transitioning quickly between exercises to maximize your performance within the 28-minute time cap. Recovery during the silent rest period will also play a crucial role in your overall score.

The benchmark workout AMRAP 28, also known as Kent, is designed to test the athlete's muscular endurance, cardiovascular fitness, and overall work capacity. The combination of Russian kettlebell swings, box jumps, dumbbell hang squat cleans, and burpees creates a high-intensity environment that promotes sustained effort.

This workout encourages a steady pace while challenging various muscle groups, requiring the athlete to maintain proper form under fatigue. The inclusion of rest in silence allows for brief recovery, fostering mental focus and preparing the athlete for the next round.

With a time cap of 28 minutes, Kent offers a blend of skill and stamina, pushing individuals to optimize their transitions and stay mentally engaged throughout the duration.

The world record for the AMRAP workout titled "Kent" is a highly competitive topic in the CrossFit community. As of now, unofficial top scores reported indicate that elite male athletes have completed between 20 to 22 rounds, while elite female athletes generally fall within the range of 17 to 19 rounds.

Achieving such scores requires an exceptional level of fitness, precise pacing, and the ability to sustain effort under fatigue, particularly given the challenges of movements like kettlebell swings and burpees.

These remarkable performances often involve completing each round in less than a minute, showcasing the demanding nature of this workout.

The workout "Kent" is designed to honor Kent, a cherished member of the fitness community who made a lasting impact on everyone around him.

Kent's dedication to health, fitness, and camaraderie inspired many to push their limits and foster a supportive environment.

This AMRAP (As Many Rounds As Possible) challenge reflects his commitment to personal growth and collective strength, encouraging participants to strive for their best while remembering Kent's legacy.

By honoring him through this workout, we celebrate his life and the positive influence he had on countless individuals.