Begin with a 200m Dumbbell Carry by holding a dumbbell in each hand and walking the distance. Maintain good posture and engage your core throughout the carry.

Proceed to the 116 Dumbbell Push Presses. Stand with feet shoulder-width apart, bend slightly at the knees, and use your legs to help drive the weights overhead. Ensure full lockout at the top.

Next, perform 116 Dumbbell Power Cleans. Start with the dumbbells on the ground, lift them explosively, and catch them at shoulder height in one fluid motion.

Complete 116 Burpees Over Partner by performing a burpee and then jumping over your partner after each repetition. Keep a steady rhythm.

Finish with 116 Dumbbell Front Squats. Hold the dumbbells at shoulder level, squat down keeping your chest up, and drive through your heels to stand back up.

To scale the R116 workout, adjust the 200m Dumbbell Carry by reducing the weight of the dumbbells to a manageable level, such as 10-15 lbs each, ensuring you can complete the distance with proper form.

For the 116 Dumbbell Push Presses, lower the weight to 15-20 lbs and focus on completing sets of 8-10 reps without letting your form break down.

When it comes to the Dumbbell Power Cleans, consider using 15-25 lbs to maintain a good technique and allow for continuous movement.

For the 116 Burpees Over Partner, you can modify this to regular burpees or reduce the reps to 60. Finally, scale the Dumbbell Front Squats down to 10-20 lbs for better form and increased comfort.

Your score for the benchmark workout R116 is calculated by adding together the total number of full rounds completed and any extra repetitions completed after the last full round. Each movement contributes to your overall score, leading to a comprehensive count of your effort.

For instance, if you complete 3 full rounds and finish an additional 40 Dumbbell Push Presses, your score would be 3 rounds plus 40 reps. Thus, it would be recorded as 3 + 40 = 100 total repetitions.

It’s important to track each component of the workout, as the combined total offers insight into your performance. Focus on maintaining good form, as this will help optimize your score and enhance your overall fitness level.

Approach R116 with a strategic mindset — maintain a steady pace throughout. Start with the 200m Dumbbell Carry, focusing on grip stability to avoid crushing fatigue later. For the Dumbbell Push Presses, employ your legs to drive the weight overhead, allowing your shoulders to rest. Break the 116 repetitions into manageable sets to maintain form and reduce fatigue.

When transitioning to the Burpees Over Partner, focus on efficient movement rather than speed; this will conserve energy for the following exercises. For the Dumbbell Front Squats, prioritize depth and control over speed to ensure proper technique. Remember to breathe consistently, utilizing each inhalation and exhalation to fuel your performance and recovery.

A good score for the R116 workout, which consists of a timed round of various movements, can vary based on the participant's skill level. For intermediate athletes, a completion time between 12–15 minutes is commendable. Advanced athletes should aim for a time of 9–11 minutes to demonstrate proficiency. Elite athletes would strive to finish in under 9 minutes, showcasing exceptional endurance and strength.

Achieving a score under 10 minutes indicates excellent pacing and muscular stamina, while times exceeding 15 minutes suggest the need for improved efficiency and strength in the movements. Focus on maintaining good form and steady movement throughout the workout for the best results.

The benchmark workout R116 is intended to challenge multiple aspects of fitness, including aerobic capacity, muscular endurance, and coordination. Athletes will engage in a variety of movements that demand both strength and stamina, testing their ability to maintain performance under fatigue.

The 200m Dumbbell Carry sets the stage for a unique combination of functional movements that follow, aimed at pushing the limits of upper body and core strength. The series of 116 Dumbbell Push Presses and Dumbbell Power Cleans will further challenge shoulder stability and explosive power.

As athletes transition to the Burpees Over Partner and Dumbbell Front Squats, they must navigate cardiovascular intensity while managing grip fatigue. This workout encapsulates a holistic approach to fitness, encouraging athletes to focus on movement efficiency and resilience throughout.

The world record for the workout R116, designed "For Time," has not been officially documented in major competitions. However, some unofficial times reported in the CrossFit community suggest that top athletes are completing this grueling workout in approximately 10 to 12 minutes.

This workout includes a 200m Dumbbell Carry, followed by 116 Dumbbell Push Presses, 116 Dumbbell Power Cleans, 116 Burpees Over a Partner, and concludes with 116 Dumbbell Front Squats. The combination requires exceptional stamina and strength.

Elite athletes often push their limits, showcasing incredible pacing and skill as they navigate through these demanding movements. Achieving a personal record in this workout demands intense dedication and training.

The workout R116 is designed to honor the memory of fallen service members and first responders, specifically those who have made the ultimate sacrifice in the line of duty. Each element of the workout serves as a tribute to their dedication and bravery.

The number 116 is symbolic, representing the lives impacted by their heroism. Through this challenging workout, participants pay homage to these heroes while pushing their own limits, fostering a sense of community and respect for those who served selflessly.