For the Poncho workout, team up with a partner and complete 6 rounds for time. Partner A will start with 6 overhead squats, ensuring to keep the barbell locked out overhead and maintaining a straight torso. After that, perform 6 front squats, focusing on keeping the elbows high and the weight on the heels.

Then, move to 6 back squats, lowering to parallel or below while keeping the chest up. Meanwhile, Partner B will tackle 6 burpee box jump overs, jumping cleanly over the box after each burpee. After completing one round, switch roles with your partner.

Keep the intensity high and maintain good form throughout all movements to maximize your workout efficiency.

Reduce the complexity of the squats by using a lighter barbell or bodyweight exercises for those who are newer to strength training. Instead of overhead squats, consider performing air squats or goblet squats with a manageable weight, such as 10–15 lbs. For the front and back squats, using a lighter weight or performing them without added load may be beneficial.

For the burpee box jump overs, beginners can substitute with step-ups on a lower box or perform lateral step-overs to minimize impact. Adjust the total rounds to 4 or 5, or reduce the repetitions to 4 for each exercise, making the workout more approachable while still maintaining intensity.

Communicate with your partner to manage pacing and ensure rest periods are adequate for recovery.

Your score for the Poncho workout is calculated by adding the total number of completed rounds along with any extra repetitions performed after your last complete round. Each round consists of both Partner A and Partner B completing their designated exercises.

For instance, if you and your partner finish 5 complete rounds and Partner A completes an additional 8 Overhead Squats in the last round, your final score would be 5 rounds + 8 reps = 5 + 8 = 38 total reps.

Track the number of rounds each partner completes, as performance on both sides contributes to the overall score. Ensure accuracy by counting every repetition to reflect your workout intensity correctly.

Focus on teamwork — communicate with your partner to maintain a steady pace throughout the workout. This strategy helps to manage fatigue and ensures efficient transitions between exercises.

In the first few rounds, prioritize form over speed. Ensure each squat variation is performed with proper technique to prevent injury and maximize effectiveness. As the rounds progress, maintain a steady breathing rhythm, which can help sustain energy levels.

Utilize a consistent jump height for the Burpee Box Jump Overs; this will help maintain momentum and reduce the risk of injury. Remember to switch roles promptly after each round to keep both partners engaged and energized.

Lastly, hydrate adequately before and after the workout to support recovery and performance.

For the Poncho workout, a good score would be determined by the time it takes to complete all six rounds.

Intermediate: 10-12 minutes. Advanced: 8-10 minutes. Elite: 6-8 minutes. A score under 6 minutes indicates exceptional speed and endurance during the given exercises.

This workout features a combination of strength and cardiovascular elements, making pacing critical.

Focus on maintaining form throughout the squats while ensuring quick transitions during the burpee box jump overs to optimize your overall time.

Tracking your performance will help identify areas for improvement in both strength and stamina.

The Poncho benchmark workout is designed to test and enhance muscular endurance, coordination, and teamwork. The combination of squats and burpee box jump overs demands not only strength but also the ability to transition quickly between movements, which is vital for developing functional fitness.

Each partner must effectively manage their energy, as the workout builds in intensity over six rounds. This format encourages athletes to push through fatigue while maintaining proper form, promoting mental resilience and strategic pacing throughout.

Ultimately, the Poncho workout aims to simulate real-life scenarios where functional strength and cardiovascular capacity are essential, fostering a holistic approach to fitness that integrates strength, agility, and endurance.

The world record for the workout titled Poncho, which consists of 6 rounds for time, has not been officially documented. However, unofficial reports within the CrossFit community suggest that elite athletes can complete the workout in approximately 8 to 10 minutes. This performance requires exceptional strength and endurance, as the workout combines Olympic lifts with high-intensity burpee box jump overs.

To achieve such competitive times, athletes must maintain a strong pace and seamlessly transition between exercises while managing fatigue. Given the demanding nature of this workout, individual times may vary significantly based on experience and fitness levels.

Overall, Poncho is a challenging test of both strength and cardiovascular endurance, perfect for high-level competitors aiming for personal bests.

The workout "Poncho" is honoring Poncho, a beloved member of the fitness community who inspired many through his unwavering dedication and positive spirit. His commitment to pushing limits and fostering camaraderie among athletes left a lasting impact.

Through this challenging partner workout, participants pay tribute to his legacy, embodying the teamwork and perseverance he exemplified. Each movement in the workout serves as a reminder of the strength and resilience he brought into the lives of those around him.

In participating, athletes not only push their physical boundaries but also celebrate the memory of a truly inspirational figure.