Perform the first AMRAP for 10 minutes, starting with 10 box jumps. Ensure you fully extend your hips at the top of each jump. Follow with 10 burpees, focusing on maintaining a strong plank position. Finish the round with 10 pull-ups, using full range of motion.

For the second AMRAP, again lasting 10 minutes, begin with 10 rope climbs. If you lack a rope, substitute with pull-ups. Then, move to 10 air squats, ensuring your hips go below parallel. Conclude the round with 10 double-unders, maintaining a steady rhythm.

Lastly, tackle the third AMRAP for another 10 minutes, starting with a 10-meter run. Next, complete 10 deadlifts with proper form, keeping your back straight. End this sequence with 10 handstand push-ups, activating your core throughout the movement.

For Norman, consider reducing the box jump height or substituting with step-ups, focusing on a manageable height that allows for smooth transitions. Scale burpees by stepping back instead of jumping or performing them from the knees. For pull-ups, use a band for assistance or modify them to jumping pull-ups.

During the second AMRAP, substitute rope climbs with a more accessible movement such as a lat pull-down or scaled rope ascent. Air squats can be scaled by reducing depth or performing box squats. Replace double-unders with single skips to maintain intensity without overwhelming coordination.

For the final AMRAP, adjust the run distance to 200 meters or substitute with a 1-minute stationary bike ride. Scale deadlifts to a lighter weight or kettlebell deadlifts. Use a wall or decreased height for handstand push-ups, or perform them on the floor with a pike position.

To score your workout for the benchmark AMRAP 10, you need to count the total number of full rounds completed, plus any remaining reps after your last full round.

For instance, if you finish 4 complete rounds of the first AMRAP with 5 additional pull-ups done, your score would be 4 rounds + 5 reps = 29 total reps.

Similarly, in the second AMRAP, if you complete 3 full rounds and then perform 7 air squats, your score becomes 3 rounds + 7 reps = 27 total reps.

In the last AMRAP, if you finish 5 rounds and have 2 deadlifts left, you would score 5 rounds + 2 reps = 32 total reps.

Begin your AMRAP 10 session with a steady pace, particularly on box jumps to establish a rhythm. It's essential to conserve energy during the initial rounds to maintain stamina.

Minimize the time spent transitioning between exercises; have your gear ready and be prepared to start immediately. For burpees, focus on a smooth and efficient motion to avoid fatigue.

If pull-ups become challenging, consider switching to a modified version or utilizing bands to aid in completing the reps. Aim for consistent pacing throughout, and use breathing techniques to manage effort levels.

Adjust your strategy for the second round by ensuring you don’t sacrifice form for speed, which will help maximize your performance across all movements.

For the workout titled Norman, a good score can be defined by the number of rounds completed within the given time frame.

Intermediate: 8–10 rounds. Advanced: 11–13 rounds. Elite: 14+ rounds. Achieving 14 rounds or more demonstrates exceptional endurance and efficiency across all movements.

Focus on maintaining a steady pacing throughout the workout, as the combination of box jumps, burpees, pull-ups, rope climbs, air squats, double-unders, running, deadlifts, and handstand push-ups tests both strength and cardiovascular fitness.

Recording your total reps will provide insight into your muscular stamina and overall performance, helping you set benchmarks for future workouts.

The intended stimulus of the benchmark workout AMRAP 10 is to enhance overall fitness through strategic movement combinations. Each variation challenges different muscle groups and energy systems, creating a comprehensive workout experience.

The first set, featuring box jumps, burpees, and pull-ups, emphasizes explosive power, cardiovascular endurance, and upper body strength. Athletes will develop a sense of urgency while managing transitions between movements.

The second configuration includes rope climbs, air squats, and double-unders, targeting grip strength, leg endurance, and coordination. This combination increases metabolic demand, encouraging athletes to push through fatigue.

The final arrangement with running, deadlifts, and handstand push-ups focuses on dynamic movement patterns that build stamina, core strength, and shoulder stability, fostering resilience under fatigue.

The world record for the workout titled Norman, which consists of various AMRAP segments, showcases impressive performances from elite athletes. The entire workout is formatted into three 10-minute AMRAPs featuring a mix of high-intensity movements.

Unofficial top scores reported in the CrossFit community suggest that elite male athletes can achieve around 20 to 22 rounds, while elite female athletes typically score between 17 to 19 rounds. Achieving these scores necessitates executing each round in under a minute, demonstrating exceptional endurance and efficiency under fatigue.

These impressive results emphasize the level of conditioning and skill required to excel in such demanding workouts, setting a high standard for competitors in the CrossFit community.

The workout named "Norman" honors the memory of U.S. Army Sergeant First Class Norman A. F. Sourd. He demonstrated exceptional bravery and dedication during his service, inspiring those around him with his unwavering commitment to duty.

Norman's heroic actions in the line of duty serve as a reminder of the sacrifices made by military personnel. Each movement in the workout reflects the intensity and resilience required in both fitness and military service.

By participating, athletes pay tribute to his legacy and honor all those who have served their country. Through this workout, we celebrate their courage and sacrifice.