To perform the workout of Retired Capt. David Dorn, start with a buy-in of 77 burpees. This will get your heart rate up and prepare you for the AMRAP portion.

After completing the burpees, move into the AMRAP for 6 minutes. Begin with chest-to-bar pull-ups, focusing on full range of motion and strong control on the descent.

Next, execute 2 deadlifts, ensuring you maintain proper form with your back straight and hips down. Use a barbell that allows you to lift safely yet challenging.

Then, perform 20 plate ground-to-overheads, engaging your core and legs to propel the plate overhead smoothly. Finish the round with a 200-meter run, maintaining a steady pace to maximize efficiency.

For scaling the benchmark workout Retired Capt. David Dorn, consider modifying the Burpees by reducing the number to 50 or performing them to a lower height. Adjust the Chest-to-Bar Pull-Ups by switching to regular Pull-Ups or using a resistance band for assistance.

For the Deadlifts, decrease the weight to ensure you can complete your sets with proper form, such as using 60-80 lbs. For the Plate Ground-to-Overheads, consider using a lighter plate of 10-15 lbs or perform the movement with a dumbbell.

Finally, shorten the run to 100 meters or substitute it with a 30-second row or a 1-minute jog in place to maintain intensity without overexertion.

Your score for the Retired Capt. David Dorn workout is calculated by adding the total number of full rounds completed to any additional reps performed after your last full round.

Begin with the buy-in of 77 Burpees, which must be completed before starting the AMRAP portion.

During the AMRAP, complete as many rounds as possible in 6 minutes of the following exercises: Chest-to-Bar Pull-Ups, 2 Deadlifts, 20 Plate Ground-to-Overheads, and a 200-meter Run.

After the time is up, tally your full rounds and add any extra reps you completed beyond the final full round. For example, if you completed 5 full rounds and finished 3 Chest-to-Bar Pull-Ups, your score would be 5 + 3 = 8 total reps.

Begin with a strategic approach — pace yourself during the burpees to avoid fatigue early on. Focus on form to conserve energy for the AMRAP segment. For the Chest-to-Bar Pull-Ups, utilize a kip for efficiency while ensuring your chin clears the bar.

When performing deadlifts, maintain a strong back and use your legs to lift, ensuring you keep the bar close to your body to reduce strain. For the Plate Ground-to-Overheads, engage your core and use a fluid motion to get the plate overhead without taxing your shoulders excessively.

During the 200-meter run, set a steady pace to enable recovery for the upcoming rounds. Hydrate appropriately and maintain mental focus throughout the workout to maximize your performance.

For the Retired Capt. David Dorn workout, scoring is based on rounds and repetitions completed within the 38-minute AMRAP format.

Intermediate: 6–8 rounds. Advanced: 9–11 rounds. Elite: 12+ rounds. Achieving over 300 total reps reflects exceptional endurance and efficiency throughout the workout.

Focus on maintaining a consistent pace, particularly during the chest-to-bar pull-ups and the deadlifts, as these elements can significantly impact overall performance.

Incorporating effective transitions between exercises and managing fatigue will enhance your score in this challenging workout.

The benchmark workout AMRAP 38 min, named Retired Capt. David Dorn, is designed to enhance aerobic capacity, muscular endurance, and overall work capacity. The initial buy-in of 77 burpees sets a high cardiovascular demand, immediately engaging the entire body.

Following the burpees, athletes will enter a 6-minute AMRAP, focusing on chest-to-bar pull-ups, deadlifts, plate ground-to-overheads, and a 200-meter run. This combination emphasizes upper body strength, core stability, and explosive power.

With the continuous flow of movements, participants are pushed to maintain efficiency while managing fatigue effectively. This workout encourages athletes to pace themselves strategically, ensuring they maximize output without compromising form.

The workout titled Retired Capt. David Dorn, structured as an AMRAP for 38 minutes, has garnered significant attention in the CrossFit community. The format begins with a buy-in of 77 Burpees, followed by a 6-minute AMRAP consisting of Chest-to-Bar Pull-Ups, 2 Deadlifts, 20 Plate Ground-to-Overheads, and a 200-meter run.

Unofficial top scores reported for this workout indicate elite male athletes often achieve between 10 to 14 rounds, while elite female athletes report scores ranging from 8 to 12 rounds. These impressive performances highlight the need for exceptional endurance, strength, and pacing throughout the intense duration of the workout.

The workout "Retired Capt. David Dorn" is honoring the life and service of Captain David Dorn, a dedicated and courageous member of law enforcement who made the ultimate sacrifice in the line of duty. His commitment to protecting the community and upholding justice is remembered through this tribute.

This workout symbolizes both physical endurance and the spirit of resilience that Capt. Dorn exemplified throughout his career. Participants engage in challenging exercises as a way to celebrate his legacy and pay homage to his contributions to the community.