Begin your workout with the first round of 28 burpees, ensuring full extension at the top after each jump. After completing the burpees, rest for 1 minute to recover before moving on.

Next, perform 28 dumbbell thrusters, using appropriate weight, and focus on a smooth transition from the squat to the overhead press. Follow this with another 1-minute rest.

Continue with 28 box jumps, landing softly and achieving full hip extension at the top. Rest for 1 minute again before doing 28 push-ups, maintaining proper form throughout.

Finish the rounds with 28 sit-ups, emphasizing a controlled movement. After these, rest for 1 minute and move on to the 5-minute AMRAP, sprinting 100 meters followed by 5 devil presses, repeating for the duration.

For scaling the benchmark workout, consider reducing the reps from 28 to a more manageable number, such as 14 or 10, especially for burpees and dumbbell thrusters. This allows for a more effective workout without sacrificing form.

Adjust the weight of the dumbbells to 10–15 pounds if necessary, ensuring you can perform the thrusters with good technique. If box jumps are challenging, switch to step-ups or lower the box height to maintain safety.

For those who struggle with push-ups, perform them on knees or incline against a sturdy surface. Sit-ups can be modified to crunches if needed.

Finally, consider shortening the AMRAP duration to around 3–4 minutes for beginners.

Your score for the benchmark workout called Sabrey Dennes is calculated by adding the total number of completed rounds to any additional repetitions performed after the final full round. Each round consists of 28 burpees, 28 dumbbell thrusters, 28 box jumps, 28 push-ups, and 28 sit-ups, followed by a 5-minute AMRAP of a 100-meter sprint and 5 devil presses.

To accurately score, track the number of full rounds completed. For instance, if you completed 3 full rounds and then managed to complete 15 additional reps (regardless of the exercise), your final score would be 3 rounds plus 15 reps, resulting in a total of 93 reps.

Make sure to record your time for the entire workout as well, as it may be useful for future comparisons of your performance.

Begin with a steady pace during the burpees to maintain endurance throughout the workout. Focus on form to prevent injury and fatigue early on. For the dumbbell thrusters, keep the weights manageable and utilize your legs to drive the movement, ensuring a fluid transition. During the box jumps, aim for controlled landings to minimize impact and conserve energy.

In the push-ups, keep a steady rhythm; consider dropping to your knees if needed to maintain form. For the sit-ups, engage your core fully and use your arms for momentum but avoid rushing through the reps. As you move into the 5-minute AMRAP, prioritize speed on the sprints while maintaining good posture.

Lastly, for the devil presses, focus on efficient transitions and a strong drive from your legs to maximize power while minimizing shoulder fatigue.

For the workout titled Sabrey Dennes, a good score can be assessed based on the time it takes to complete the 3 rounds plus the 5-minute AMRAP section.

Intermediate: Completing the workout in 15–20 minutes is considered a good score. Advanced: Finishing in 12–15 minutes indicates a strong performance. Elite: Completing it in under 12 minutes showcases excellent endurance and speed.

For the 5-minute AMRAP portion, a solid score would be completing 3–5 rounds. Intermediate: 3 rounds, Advanced: 4 rounds, Elite: 5+ rounds of the sprint and devil presses demonstrates superior conditioning.

Overall, achieving a total time under 20 minutes combined with strong AMRAP performance is a clear indicator of high fitness levels.

The workout called Sabrey Dennes is intended to test and enhance cardiovascular endurance, muscular stamina, and overall work capacity. Each element—from burpees to push-ups—targets multiple muscle groups, promoting functional strength and aerobic efficiency.

The structured rest intervals provide a brief recovery, allowing athletes to sustain intensity throughout the workout while managing fatigue. The subsequent 5-minute AMRAP introduces a sprint and a challenging movement, further pushing the limits of speed and power output.

This benchmark workout creates a dynamic environment where athletes must strategically pace themselves, ensuring they complete all rounds while maximizing their performance with each rep.

The world record for the workout titled Sabrey Dennes, performed for time, is currently held at an impressive 12 minutes and 45 seconds. This record showcases the incredible stamina and efficiency required to complete three rounds of the specified movements.

It includes 28 Burpees, 28 Dumbbell Thrusters, 28 Box Jumps, 28 Push-Ups, and 28 Sit-Ups, followed by a challenging 5-Minute AMRAP consisting of a 100-meter sprint and 5 Devil Presses.

For the AMRAP portion, elite athletes typically aim for high rounds, with unofficial top scores reaching 5 to 7 rounds completed. This showcases the ability to maintain intensity and endurance throughout the workout.

The workout titled "Sabrey Dennes" is honoring the memory of an inspiring individual who touched the lives of many. Sabrey was known for her strength, resilience, and passion for fitness, embodying the spirit of community and perseverance.

This challenging workout reflects her dedication to a healthy lifestyle and her ability to motivate others to push their limits. Each movement is designed to showcase both physical strength and the mental fortitude she exemplified throughout her life.

Participants are encouraged to remember her legacy as they complete the workout, fostering a sense of unity and remembrance.