To perform the workout Rocco, start with the first set of rounds. Begin with 5 cleans using a barbell, ensuring good form with your back straight and elbows driving under the bar. Follow this with 2 bar muscle-ups, engaging your core to transition smoothly. Then, complete 19 dumbbell thrusters, keeping your elbows high throughout the movement.

After finishing the rounds, row 1,919 meters, focusing on strong pulls and good technique. Allow yourself a 3-minute rest before moving on to the next set of 3 rounds. Begin with 11 pull-ups, using a full range of motion, then transition to 24 hand-release push-ups to maximize muscle engagement. Finally, perform 19 deadlifts with a barbell, keeping the weight close to your body.

End with a 2,019-meter row, pushing through fatigue to maintain your pace.

To scale the Rocco workout, consider reducing the cleans to lighter weights, aiming for around 50–60% of your one-rep max. If bar muscle-ups are challenging, substitute them with ring rows or jumping pull-ups. Adjust the dumbbell thrusters to a manageable weight, like 10–15 kg, and limit the range of motion if needed.

For the rowing segment, beginners might choose to row 1,500m instead of 1,919m or decrease it to 1,200m based on fitness level. Modify the pull-ups to band-assisted or jumping pull-ups, targeting 6–8 reps. For the hand release push-ups, you can perform them on your knees or elevate your hands on a box. Lastly, keep the deadlifts light, around 40–60% of your max, adjusting the volume as necessary.

Your score for the benchmark workout Rocco is determined by the total number of completed rounds and any additional repetitions after the last full round.

For the first section, you complete 3 rounds of 5 Cleans, 2 Bar Muscle-Ups, and 19 Dumbbell Thrusters, followed by a 1,919m Row.

After resting for 3 minutes, you will do another 3 rounds consisting of 11 Pull-Ups, 24 Hand Release Push-Ups, and 19 Deadlifts, ending with a 2,019m Row.

Count each completed round and add any remaining reps from the last round to achieve your total score. For example, if you complete 6 rounds and finish with 5 Pull-Ups, your total score would be 6 + 5 = 11 rounds.

Begin with a steady pace during the cleans and focus on maintaining good form. Prioritize technique over speed to prevent injuries. For the bar muscle-ups, ensure to use a solid kip to conserve energy and avoid fatigue early on.

During the dumbbell thrusters, engage your core and drive through your heels for optimal power. Keep your movements smooth to maintain rhythm. As you transition to the row, find a sustainable pace that allows you to recover your breath.

When tackling the second set, break up the pull-ups if necessary to avoid burnout. Focus on controlled hand-release push-ups to improve strength while maintaining speed. Lastly, approach the deadlifts with confidence, utilizing your legs and back effectively to power through before starting the final row.

For the Rocco workout scored for time, a good completion time can vary based on fitness levels.

Intermediate athletes may aim to finish within 15–20 minutes. Advanced participants typically target a finish around 12–15 minutes. Elite athletes can achieve impressive times of under 12 minutes.

Overall, a completion time under 15 minutes indicates strong performance, showcasing endurance and efficiency in transitioning between movements.

Additionally, it’s essential to maintain good form throughout the workout, especially during complex lifts and high-rep bodyweight movements, to prevent injury and ensure effective training.

Remember, your score reflects not only speed but also the quality of execution and stamina throughout all rounds.

The benchmark workout Rocco is intended to develop muscular endurance, aerobic capacity, and overall strength in a high-volume format. With the combination of cleans, bar muscle-ups, dumbbell thrusters, and pull-ups, athletes will enhance their upper body strength while also testing their core stability.

The subsequent rowing component adds a cardiovascular challenge, pushing athletes to maintain pace while fatigued from the strength movements. The workout's structure promotes effective pacing and mental toughness as athletes navigate through the repeated rounds, ensuring they can adapt and push through cumulative fatigue.

Ultimately, Rocco aims to improve functional fitness by emphasizing skill execution under fatigue and building resilience, making it a comprehensive test of athletic capability.

The world record for the workout titled Rocco has not been officially documented in major CrossFit competitions, as it is a complex and demanding series of exercises. Individual athletes may complete this workout in varying times based on their fitness levels and strengths.

Unofficial reports in the CrossFit community suggest completion times for elite athletes can range from approximately 12 to 15 minutes. These times are achieved by maintaining high intensity and efficient transitions between exercises, including cleans, muscle-ups, and rowing.

For context, the first part of the workout involves rounds completed in a fast and strategic manner, while the rowing segments add a significant aerobic challenge. As a result, achieving a time under 15 minutes is considered remarkable.

The workout "Rocco" is dedicated to Rocco, a hero who made the ultimate sacrifice in the line of duty. This tribute honors his bravery and commitment as a member of the military or first responders.

Rocco's legacy serves as a reminder of the courage and dedication displayed by those who protect and serve their communities. Each movement in the workout is designed to challenge participants while paying homage to his memory.

By completing the workout, athletes honor Rocco's spirit and the sacrifices made by countless others who have served selflessly.