Complete 22 rounds for time, focusing on intensity and proper form. Start with 13 wall ball shots, using a 20-pound ball for men and a 14-pound ball for women. Squat down and explode upwards, throwing the ball to a target that is 10 feet high for men and 9 feet for women.

Next, perform 7 devil presses, combining a burpee with a dumbbell snatch. Ensure you use weights that challenge you, typically ranging from 25 to 50 pounds. Move efficiently from the burpee position to the overhead lift.

Finish each round with 9 box jump overs, using a box height of 24 inches for men and 20 inches for women. Focus on landing softly and fully extending your hips before jumping over the box to maximize speed and safety.

Reduce the wall ball shot weight to 6-8 kg for beginners or aim for a target that’s lower than 10 ft. Adjust the devil presses by lowering the weight to 8-12 kg or performing them without a full range of motion. For box jump overs, scale to a lower box height or substitute with step-ups at a comfortable height.

To accommodate varying fitness levels, consider reducing the total rounds from 22 to a more manageable number, such as 10 or 15. Alternatively, modify the workout to focus on form by allowing for longer rest periods between movements or extending the overall time to complete the workout to 20-25 minutes.

Your score for the benchmark workout 22 Rounds for Time, called Mahsa, is calculated by counting the total number of full rounds completed and any extra repetitions performed after your final full round.

For example, if you finish 15 full rounds and then complete 4 Wall Ball Shots, your score would be 15 rounds + 4 reps = 15 + 4 = 244 reps total.

For each completed round, you will have performed 13 Wall Ball Shots, 7 Devil Presses, and 9 Box Jump Overs. Therefore, make sure to keep track of your reps for all three exercises to accurately determine your score.

Remember to push yourself for maximum rounds and extra reps to achieve the best score possible.

Begin at a manageable pace — aim to complete the first few rounds steadily rather than hurriedly. Place emphasis on efficient transitions between exercises to save valuable time. For wall ball shots, maintain a consistent rhythm and ensure your squat depth is adequate to maximize power.

During devil presses, control your breathing and keep movements fluid to avoid fatigue. If shoulder fatigue becomes an issue, consider breaking the presses into smaller sets. Focus on form over speed during box jump overs; maintain a steady cadence to minimize the risk of injury.

Finally, hydrate well before the workout and plan ahead to set up your equipment for quick access, enhancing overall efficiency.

For the workout titled "Mahsa," which consists of 22 Rounds for Time, scoring is based on speed and efficiency.

Intermediate: 24–30 minutes. Advanced: 18–23 minutes. Elite: 15 minutes or less. A finishing time under 15 minutes demonstrates exceptional endurance and pace.

Focus on maintaining a steady rhythm throughout the rounds, ensuring that your transitions between movements are smooth to optimize your overall score.

Tracking your time can help you gauge your progress in future workouts, allowing you to set personal bests and challenge yourself continuously.

The benchmark workout 22 Rounds for Time, known as Mahsa, is intended to test and enhance overall metabolic conditioning, focusing on stamina and muscular endurance. This workout combines three distinct movements that necessitate diverse energy systems, fostering a well-rounded fitness approach.

Performing 13 Wall Ball Shots serves to develop leg strength and cardiovascular endurance, while 7 Devil Presses target the shoulders and core stability, demanding a robust upper body performance. The 9 Box Jump Overs emphasize explosive power and agility, compelling athletes to maintain pace throughout the workout.

Overall, Mahsa challenges participants to sustain intensity over a prolonged period, honing their ability to push through physical and mental fatigue while maintaining proper form and efficiency in each movement.

The world record for the workout titled Mahsa has not been officially confirmed, but unofficial reports suggest elite athletes are pushing the limits. The workout, consisting of 22 rounds for time, includes 13 Wall Ball Shots, 7 Devil Presses, and 9 Box Jump Overs.

Top scores from the CrossFit community indicate that elite male athletes are completing the workout in approximately 15 to 18 minutes, while elite women are achieving times around 18 to 22 minutes.

These remarkable times require not only intense physical conditioning but also exceptional pacing and efficiency throughout each round, particularly as fatigue sets in during the latter stages of the workout.

The workout "Mahsa" is honoring Mahsa Amini, a young woman whose tragic death in Iran sparked widespread protests advocating for women's rights and social justice.

This workout serves as a tribute to her legacy and the ongoing fight for equality and freedom. By engaging in this challenging routine, participants commemorate her courage and the movement she inspired worldwide.

Each exercise within the workout symbolizes resilience and determination in the face of adversity, reflecting the strength of those who continue to stand up for their rights.