Begin by setting up a barbell at a suitable weight for your bench presses and power cleans. For the bench press, lie flat on the bench, grip the bar slightly wider than shoulder-width, and lower it to your chest before pressing it back up, engaging your core throughout.

After completing five bench presses, transition to power cleans. Start with the bar on the ground, using a hip hinge to lift it explosively to your shoulders, landing in a quarter squat. Maintain a strong grip and keep your elbows high as you catch the bar.

Finish each round with 35 double-unders. Use a jump rope, performing quick wrist rotations while jumping just high enough to pass the rope underfoot twice. Focus on timing and rhythm to maximize efficiency as you cycle through the rounds.

Reduce the bench press weight to a manageable level, aiming for 10 unbroken repetitions. Beginners can start with 40-70 lbs for men and 30-50 lbs for women, depending on their strength level.

Scale the power cleans by using lighter weights, such as 65-95 lbs for men and 45-65 lbs for women, or opt for a simpler movement like kettlebell swings with a suitable weight.

For double-unders, beginners can perform single-unders instead or reduce the total number to 20-25 reps per round to build confidence and coordination.

Lastly, consider decreasing the total rounds to 5 or adjusting the time cap to 20-25 minutes to ensure proper form and prevent fatigue.

To score the workout "Mark 35," count the total number of rounds you complete in the given time. Each round consists of 5 bench presses, 5 power cleans, and 35 double-unders.

Your score is the total number of full rounds completed, plus any additional reps you perform after the last full round. For instance, if you complete 6 full rounds and finish 3 out of the 5 bench presses in the next round, your score would be 6 full rounds plus 3 additional reps.

This would be calculated as follows: 6 rounds + 3 reps = 33 total reps scored. Make sure to track your progress each time you attempt this workout for consistency and improvement.

Begin with a manageable weight for the bench press to ensure consistency throughout the workout. Aim to complete each round without excessively fatiguing your upper body early on.

Keep your power cleans quick and efficient, using your hips to drive the bar upward. Focus on form over speed to avoid injuries and maintain your momentum.

For the double-unders, practice maintaining a steady rhythm. If you struggle, revert to single unders to conserve energy and avoid frustration.

Stay hydrated and focus on your breathing throughout the workout to maintain stamina. Finally, aim for steady pacing—neither too fast nor too slow—to effectively manage your energy across all seven rounds.

For the workout titled Mark 35, which consists of 7 rounds for time, a good performance can be assessed based on completion time.

Intermediate athletes may finish this workout in approximately 15–20 minutes, indicating a solid level of fitness and efficiency.

Advanced participants might aim to complete it in the range of 12–15 minutes, showcasing improved pacing and strength.

Elite competitors would strive to finish in under 12 minutes, demonstrating exceptional proficiency in the movements and high cardiovascular capacity.

Scores under 10 minutes reflect outstanding performance, highlighting elite athletic conditioning and mastery of both the bench presses and power cleans.

The benchmark workout

7 Rounds For Time

This workout emphasizes technique and efficiency, as athletes must strategically transition from one movement to the next with minimal rest. The rep scheme ensures that the workload remains manageable yet taxing, pushing the limits of both strength and stamina.

Ultimately, Mark 35 serves as a gauge to measure progress over time, allowing athletes to track improvements in their functional fitness and performance under pressure.

The world record for the workout titled Mark 35, consisting of 7 Rounds For Time, is an impressive performance that showcases both strength and endurance.

As of October 2023, unofficial top times reported for elite male athletes are around 4 minutes and 30 seconds, while elite female athletes are clocking in around 5 minutes and 10 seconds.

These records reflect exceptional pacing and technique across the 5 Bench Presses, 5 Power Cleans, and 35 Double-Unders, making it clear that this workout demands peak physical performance.

Maintaining intense speed while managing fatigue is critical for achieving these remarkable times in such a high-repetition workout.

The workout "Mark 35" is honoring Mark G. It is dedicated to his memory and legacy, celebrating his contributions and impact on those around him. Mark exemplified strength and resilience, both in his personal life and in the fitness community.

Through this workout, participants are encouraged to push their limits while reflecting on the values Mark embodied. By completing 7 rounds of challenging exercises, athletes are reminded of the dedication and spirit that Mark brought to every aspect of his life.