Begin with a buy-in of a 1,987-meter bike ride, ensuring a steady pace to warm up your body before the main workout.

After completing the bike, transition to 2 handstand push-ups, focusing on maintaining a solid core and proper form throughout each rep.

Next, perform 7 deadlifts, using a weight that challenges you while ensuring proper technique—keep your back straight and engage your hamstrings.

Follow this with 28 wall ball shots, aiming for a target around 9 feet high, while ensuring your squat is deep and your catch is controlled.

Finally, finish with a cash-out of a 2,015-meter bike ride to cool down and bring your heart rate back to a resting state.

Decrease the bike distance to 1,000 meters for beginners or adjust based on fitness level. For handstand push-ups, scale to pike push-ups or perform them on an elevated surface to reduce difficulty.

Set the deadlift weight to a manageable level, aiming for 40–60% of your one-rep max to complete the reps unbroken. If necessary, modify these to kettlebell or dumbbell deadlifts.

For wall ball shots, use a lighter medicine ball, around 6–8 pounds, or reduce the reps to 15 if needed. You can also substitute with goblet squats for a similar movement pattern.

Adjust the cash-out bike distance to 1,500 meters to match your capacity while maintaining intensity.

Your score for the benchmark workout "Sandra Bland" is calculated by adding the total number of completed rounds to any additional reps completed after your final round. Each completed set will emphasize your endurance and strength.

Begin with the buy-in of 1,987 meters on the bike, followed by the prescribed exercises: 2 Handstand Push-Ups, 7 Deadlifts, and 28 Wall Ball Shots. After completing all three rounds, finish with a cash-out of 2,015 meters on the bike.

For example, if you complete 3 full rounds and finish 1 Handstand Push-Up, your score would be 3 rounds + 1 rep = a total of 10 reps.

Keep track of your performance to monitor your progress over time.

Begin with a steady pace on the bike during the buy-in, aiming to establish a rhythm that you can maintain throughout the workout. This will help you conserve energy for the handstand push-ups and other movements to follow.

When performing handstand push-ups, focus on a strong kick-up to minimize fatigue in your shoulders. Consider using a wall for stability. Break sets into manageable reps if needed.

For deadlifts, ensure proper form to avoid injury; use a weight that allows for smooth execution without compromising technique. Transition quickly between movements, but prioritize safety over speed.

During wall ball shots, engage your core and utilize your legs to propel the ball, maintaining a consistent rhythm to maximize efficiency. Finish strong with the cash-out bike ride, keeping a steady pace to complete the workout.

For the Sandra Bland workout, a good time score typically ranges from 10 to 15 minutes for most athletes. Intermediate athletes may aim for a time between 12 and 14 minutes, while advanced athletes should target around 10 to 12 minutes.

Elite athletes may complete the workout in under 10 minutes, showcasing exceptional endurance and strength. A score reflecting a time under 12 minutes indicates a high level of fitness, suggesting good pacing and efficient transitions between exercises.

Additionally, monitoring heart rate and maintaining form throughout can further enhance performance and ensure safety during the workout.

The benchmark workout named after Sandra Bland is designed to test and enhance overall fitness levels through a combination of aerobic endurance, strength, and skill. The initial 1,987-meter bike ride serves as a buy-in, elevating heart rates and priming muscles for the ensuing movements.

With 2 handstand push-ups, 7 deadlifts, and 28 wall ball shots, athletes will engage multiple muscle groups while focusing on technique and efficiency. Each component challenges different aspects of physical capacity, particularly upper body strength and cardiovascular output.

The concluding 2,015-meter bike ride acts as a cash-out, further pushing endurance limits and cementing the workout's intensity. This sequence encourages athletes to push through fatigue, making it a comprehensive test of resilience and performance.

The world record for the workout titled Sandra Bland, completed for time, is approximately 7 minutes and 30 seconds, though specific times may vary based on individual performance and conditions.

This challenging workout demands a combination of strength and endurance, highlighted by the unique structure of the bike buy-in and cash-out coupled with the demanding movements in between.

Elite athletes often showcase exceptional speed on the bike and efficiency in the handstand push-ups, deadlifts, and wall ball shots, making it a true test of fitness and strategy.

As with any workout, the record times can fluctuate as athletes push themselves to achieve new personal bests, contributing to the evolving landscape of competitive CrossFit.

The workout titled "Sandra Bland" honors Sandra Bland, a woman whose tragic death in 2015 raised significant awareness about racial injustice and police brutality in the United States. Her story sparked national conversations surrounding systemic racism and mental health issues within the criminal justice system.

By dedicating this workout to Sandra Bland, participants pay tribute to her life and legacy, while also promoting the importance of social justice and equality. It serves as a reminder of the ongoing struggles faced by marginalized communities.