Perform The Bernie by completing as many rounds as possible in 24 minutes. Start with 6 split cleans using a barbell or kettlebells. Ensure your grip is secure and engage your legs to drive the weight upwards. Transition seamlessly into sit-ups, focusing on controlled movements to engage your core fully.

Next, move into push-ups, maintaining good form with a straight body line from head to heels. Keep your elbows tucked to your sides as you lower and raise your body. Finally, hop on the rowing machine to burn 19 calories, using a strong leg drive and smooth pulls to maximize efficiency.

Keep rest periods short to maintain intensity throughout the workout.

For the AMRAP 24 of The Bernie, reduce the weight of the split cleans to something manageable for 5–8 reps while maintaining good form. Choose a barbell weight that allows for consistent performance throughout the workout.

For sit-ups, beginners can scale by using an ab mat or decreasing the range of motion if necessary, ensuring they still engage the core effectively.

In the case of push-ups, consider elevated push-ups or knee push-ups to maintain intensity without compromising technique. Adjusting the pace of each rep can also help.

For the rowing portion, reduce the calorie target to 12–15 calories, ensuring that every rep remains efficient and controlled.

Your score for the AMRAP 24 workout, The Bernie, is calculated by counting the total number of full rounds completed, along with any additional repetitions of the listed exercises performed after your last full round.

Each round consists of 6 Split Cleans, a set of Sit-Ups, a number of Push-Ups, and a 19 calorie Row. Track how many complete sets of these movements you finish within the 24-minute time frame.

For example, if you complete 8 full rounds and then perform an additional 5 Split Cleans, 10 Sit-Ups, 15 Push-Ups, and burn 6 calories on the rower, your score would be calculated as 8 rounds + 5 Split Cleans + 10 Sit-Ups + 15 Push-Ups + 6 calories = 8 + 5 + 10 + 15 + 6 = 44 total reps.

Begin each round of The Bernie with a steady pace; avoid starting too fast to conserve energy for later. Focus on your form during the split cleans to prevent injury and maximize efficiency. Break the sit-ups into manageable sets if needed, maintaining a consistent cadence throughout.

For the push-ups, consider using knee variations if fatigue sets in, ensuring you maintain proper alignment. On the rowing machine, find a rhythm that keeps you from burning out; aim for a pace that allows you to complete the 19 calories without resting too long.

Utilize smart transitions, keeping your movements fluid to save seconds. Stay mindful of your breathing, especially during the more strenuous exercises, as it will help maintain your stamina throughout the workout.

The Bernie consists of a 24-minute AMRAP including 6 Split Cleans, Sit-Ups, Push-Ups, and a 19-calorie Row. For this workout, scoring is based on the number of rounds completed.

Intermediate: 6–8 rounds. Advanced: 9–11 rounds. Elite: 12+ rounds. Achieving over 200 total reps demonstrates exceptional endurance and efficiency throughout the entire workout.

Focus on maintaining a steady pace and good form to increase your score. Prioritize transitions between exercises to maximize your output in the allotted time.

The Bernie is structured to test overall stamina, muscular endurance, and coordination through a combination of weightlifting, bodyweight movements, and cardiovascular effort. The framework of six split cleans challenges athletes’ ability to lift efficiently while maintaining proper form, emphasizing both power and technique.

Simultaneously, the sit-ups and push-ups stimulate core and upper body endurance, promoting muscle fatigue management over time. The 19 calorie row adds an aerobic element, requiring athletes to maintain a solid pace while navigating fatigue from previous movements.

Overall, the workout demands a strategic approach, as athletes must balance their energy output across different modalities, ultimately pushing their limits while striving for maximum repetitions within the 24-minute time frame.

The workout titled The Bernie, performed as an AMRAP for 24 minutes, features a combination of 6 Split Cleans, Sit-Ups, Push-Ups, and a 19-calorie Row. This challenging format tests both strength and endurance.

The world record scores for The Bernie have not been officially documented, but reports within the CrossFit community suggest elite athletes are achieving between 20 to 22 rounds for men and 17 to 19 rounds for women. Achieving these scores requires exceptional pacing and efficiency among the various movements, particularly as fatigue sets in.

The workout "The Bernie" is honoring Bernie Mac, the talented comedian and actor known for his unique humor and larger-than-life personality. Bernie Mac was a beloved figure in the entertainment industry, leaving a lasting legacy through his work in film, television, and stand-up comedy.

This AMRAP 24 workout incorporates various exercises that reflect his dynamic spirit and encourage participants to push their limits, much like Bernie did throughout his career. By engaging in this workout, athletes celebrate his memory and the joy he brought to countless fans.