Perform 6 Man Makers by combining a push-up, row, and squat clean into one fluid motion. Use moderate dumbbells for resistance, ensuring proper form throughout each repetition. Maintain a strong core to support your lower back during the movement.

Follow with 27 Sit-Ups, focusing on the contraction of your abdominal muscles. Use your hands lightly behind your head for support, but avoid pulling on your neck to prevent strain. Aim for a fluid up-and-down motion.

Next, hold the plank position for 93 seconds. Ensure your body forms a straight line from head to heels, keeping your elbows directly beneath your shoulders. Engage your core and glutes throughout to maintain stability.

Conclude each round with a 463 meter Row, maintaining a steady pace. Focus on strong pulls with your legs and arms, coordinating your breath with each stroke.

Reduce the number of rounds to 2 or 3 for a more manageable workout. For Man Makers, use lighter weights, such as 10–15 lbs for dumbbells, to ensure proper form. If you're unfamiliar with the movement, perform them as burpees or push-ups instead.

Scale Sit-Ups by performing them on an incline or using a stability ball for support. Alternatively, you can hold a plank for a shorter duration, like 30 seconds, while building strength.

For the plank hold, aim for 30 to 60 seconds or modify it to a forearm plank. If rowing feels too intense, reduce the distance to 200 meters or even replace it with a brisk walk or gentle jog for 2 to 3 minutes.

Your score for the benchmark workout, 4 Rounds for Time, called Plank for RBG, is calculated by counting the total number of full rounds completed plus any additional repetitions after your last full round.

For this workout, you need to complete each of the exercises: 6 Man Makers, 27 Sit-Ups, a 93-second Plank Hold, and a 463-meter Row within each round.

Once you finish your rounds, tally the completed rounds and add the number of additional reps or seconds completed in the final round.

For instance, if you complete 3 full rounds and finish with 3 Man Makers, your score would be 3 rounds + 3 additional reps, giving you a total of 21 reps.

Prioritize form over speed — maintaining proper technique on man makers is crucial for efficiency and injury prevention. Break them into manageable sets if needed, especially if fatigue sets in.

For sit-ups, focus on a steady tempo rather than rushing through them. Engage your core and avoid using momentum to ensure you're getting the most out of each repetition.

During the plank hold, concentrate on keeping your body straight from head to heels. Breathe deeply and maintain tension in your core to maximize stability.

On the row, find a sustainable pace that allows you to keep your intensity high without burning out. Use your legs effectively and remember to keep a smooth, steady rhythm throughout.

The workout "Plank for RBG" consists of 4 rounds for time, featuring 6 Man Makers, 27 Sit-Ups, a 93-second Plank Hold, and a 463-meter Row.

A good score for this workout would be as follows: Intermediate: 12-15 minutes. Advanced: 10-12 minutes. Elite: 8-10 minutes. Achieving a finish time under 8 minutes demonstrates exceptional endurance and strength in managing the various components of this workout.

Focus on maintaining form during the Man Makers and Plank Hold, as these are critical for effective execution and overall score improvement.

The benchmark workout "Plank for RBG" is intended to challenge overall muscular endurance, core stability, and cardiovascular fitness through a well-rounded set of movements. The workout combines strength and aerobic components, requiring athletes to maintain intensity while managing fatigue across multiple rounds.

The 6 Man Makers serve as a full-body exercise, engaging shoulders, legs, and core while promoting functional movement patterns. The 27 Sit-Ups target abdominal strength, ensuring that athletes develop a solid core foundation essential for the plank hold.

With a 93-second plank hold, the workout emphasizes core stability and mental toughness, pushing participants to remain engaged under fatigue. Finally, the 463-meter row adds a cardiovascular element, challenging athletes to maintain pace throughout the rounds.

The world record for the workout titled Plank for RBG consists of completing the set of exercises in the fastest time possible. This workout, which is categorized as "for time," challenges athletes to complete 4 rounds that include 6 Man Makers, 27 Sit-Ups, a 93-second Plank Hold, and a 463-meter Row.

As of now, unofficial reports suggest that elite athletes have managed to complete this workout in about 14 to 16 minutes. However, times can vary based on individual fitness levels and strategies during the workout.

It’s important to note that achieving an impressive score requires not only strength and endurance but also efficient transitions between exercises and pacing throughout the rounds.

The workout "Plank for RBG" is honoring Ruth Bader Ginsburg, the late Supreme Court Justice. Known for her trailblazing career and commitment to gender equality, Ginsburg left a lasting impact on American law and society.

This workout embodies her strength, resilience, and dedication to justice. Each exercise reflects her fighting spirit, encouraging participants to push through challenges as she did throughout her life. By engaging in this physical tribute, individuals pay homage to her legacy and the values she championed.