Begin the workout by performing 10 front squats with a barbell. Ensure your feet are shoulder-width apart, engage your core, and keep your elbows high for proper form. Focus on depth, aiming for your thighs to reach parallel to the ground.

Next, transition into 24 kettlebell swings. Use a moderate weight, and hinge at the hips while keeping your back straight. Swing the kettlebell to eye level or higher, using the power from your hips for momentum.

Conclude each round with 14 burpee box jump overs. Start with a burpee, then jump onto the box with both feet, landing softly, and step or jump back down. Maintain a steady pace and keep your movements controlled throughout the rounds.

Reduce the weight of the front squats to allow for 10 unbroken reps, aiming for a manageable load between 40–60 lbs for beginners. For kettlebell swings, choose a weight of 12–16 kg or opt for a lighter option that suits your strength level. You can also modify the movement by performing swings with one arm or reducing the range of motion.

For burpee box jump overs, consider stepping over the box instead of jumping or lower the height of the box to 12–18 inches. Beginners may also reduce the total workout time to 18–20 minutes or decrease the reps to 6 per movement to better suit their fitness level.

Your score for the benchmark workout called Pilchuck is calculated by adding the total number of full rounds completed plus any additional repetitions performed after your last complete round.

The workout consists of 6 rounds for time with 10 Front Squats, 24 Kettlebell Swings, and 14 Burpee Box Jump Overs in each round.

For instance, if you finish 3 full rounds and complete 5 Front Squats in the fourth round, your score would be 3 rounds + 5 additional reps, resulting in a total score of 35 reps.

Make sure to keep track of your time and totals throughout the workout to accurately record your performance for future comparisons and improvements.

Focus on maintaining a steady pace throughout the workout. Aim for consistent repetitions without burning out in the early rounds.

On the front squats, find a grip that feels comfortable and allows you to maintain proper form. Consider breaking the sets into smaller chunks if needed to prevent fatigue.

Utilize a powerful hip drive during kettlebell swings to conserve energy and maintain a smooth rhythm. If needed, take slight pauses to reset your grip without losing too much time.

During burpee box jump overs, use your legs for propulsion and minimize the impact on your shoulders by landing softly. Keep your breathing steady to sustain your energy throughout the workout.

For the Pilchuck workout, which consists of 6 rounds for time, scoring can vary greatly based on experience level.

Intermediate athletes should aim for a time between 15 to 20 minutes to complete the workout. Advanced athletes may finish within 12 to 15 minutes, showcasing considerable strength and endurance. Elite athletes often complete this workout in under 10 minutes, demonstrating exceptional pacing and muscular resilience.

A score below 20 minutes indicates the need for improvement, while a score below 25 minutes may suggest that adjustments to the workout intensity or technique could be beneficial.

Ultimately, achieving a personal best time is a sign of progress in your fitness journey.

The benchmark workout Pilchuck is intended to stimulate both muscular endurance and cardiovascular capacity through a diverse set of movements. Each round requires a blend of strength and stamina as athletes tackle front squats, kettlebell swings, and burpee box jump overs in quick succession.

The combination of these exercises is designed to push athletes to their limits while encouraging efficient movement patterns. Athletes should experience a balance of explosive power and sustained effort, as they move from one exercise to the next with minimal rest.

Ultimately, Pilchuck aims to create a challenging environment that tests mental resilience and physical prowess, harnessing the interconnectedness of strength, agility, and aerobic fitness.

The world record for the workout titled Pilchuck, which consists of 6 rounds for time of 10 Front Squats, 24 Kettlebell Swings, and 14 Burpee Box Jump Overs, is currently unofficially reported to be around 6 minutes and 30 seconds for elite male athletes. This remarkable time reflects an exceptional combination of strength, endurance, and agility.

For elite female athletes, the best times reported range from approximately 7 minutes to 8 minutes. Achieving these times necessitates mastery of technique and the ability to maintain a high pace throughout all rounds, demonstrating significant cardiovascular and muscular endurance.

These records highlight the competitive nature of CrossFit and the impressive capabilities of the top performers in the community.

The workout "Pilchuck" is named in honor of Pilchuck Mountain, a significant landmark in Washington State, known for its stunning views and challenging terrain.

This workout pays tribute to the spirit of adventure and resilience that outdoor enthusiasts embody while tackling the rugged landscape.

Through its demanding combination of front squats, kettlebell swings, and burpee box jump overs, "Pilchuck" reflects the strength and determination needed to conquer both physical challenges and the majestic beauty of nature.