For The Triplet workout, begin with 10 squat cleans. Use a barbell, ensuring a solid grip and proper form. Start from the floor, engage your core, and lift explosively to catch the bar in a front squat position. Focus on maintaining a straight back throughout the movement.

Next, perform 15 burpees over the bar. As you lower yourself to the ground, keep your elbows close to your body. Jump over the bar after your push-up, landing softly, and immediately go into your next repetition.

Finish each round with a 20/16 calorie row. Set your rowing machine to your preferred resistance and maintain a steady pace, ensuring powerful strokes to reach your calorie goal efficiently. Complete 4 rounds for time, minimizing rest between exercises to maximize intensity.

Reduce the weight for the squat cleans to a manageable load that allows for 8–10 unbroken reps. If necessary, scale down to a lighter barbell or kettlebell that provides the right challenge. For burpees, consider stepping back rather than jumping if you find the movement too intense; you can also reduce the number of reps to 10 for each round.

On the rowing machine, adjust the calorie target based on your fitness level, aiming for 15 calories for males and 12 for females if needed. Beginners might also consider completing 3 rounds instead of 4 or extending the workout time to around 18–20 minutes to maintain a manageable intensity throughout.

To score The Triplet workout, you need to count the total number of rounds completed along with any additional reps performed after your final full round. Each round consists of 10 squat cleans, 15 burpees over the bar, and a row for calories.

For example, if you finish 3 full rounds and then complete 5 squat cleans before the time expires, your score would be calculated as follows: 3 rounds + 5 squat cleans = 3 + 5 = 23 total reps.

Ensure to accurately keep track of the movements and transitions to provide the best representation of your effort during the workout.

This scoring method highlights your work's intensity and effectiveness, allowing you to compare your performance across different workouts.

Begin with a steady pace — avoid going all out in the first round to maintain energy. Familiarize yourself with the squat clean technique to maximize efficiency and reduce fatigue. For burpees, aim for a smooth rhythm; consider stepping back instead of jumping to save energy. Transition quickly between movements, but don’t rush, as this can lead to mistakes. Monitor your breathing, keeping it controlled to maintain stamina throughout the workout.

When rowing, focus on strong pulls and consistent strokes, aiming for an output that you can sustain. Try to break the repetitions into manageable sets if needed, especially on squat cleans. Keep an eye on your form, and remember to stay hydrated for optimal performance.

For the workout titled The Triplet, a good score is determined by the time it takes to complete all four rounds.

Intermediate: Completion time of 8–10 minutes. Advanced: Finish in 6–8 minutes. Elite: Under 6 minutes.

A time under 5 minutes indicates exceptional performance and efficiency across the exercises.

Focus on maintaining a consistent pace and minimizing rest between movements to achieve a competitive score.

This workout requires both strength and cardio endurance, making it important to balance intensity with proper technique for optimal results.

The Triplet is designed to assess both aerobic conditioning and muscular endurance through a combination of functional movements. The workout's structure aims to push athletes to maintain intensity over multiple rounds while managing fatigue.

With squat cleans demanding explosive power and technique, followed by burpees over the bar that challenge cardiovascular endurance, the workout creates a well-rounded test of fitness. The rowing component adds a significant aerobic element, requiring athletes to maintain a steady pace while accumulating calories.

This benchmark workout encourages participants to find their rhythm, balance speed and technique, and build mental toughness as they navigate the cumulative fatigue from each exercise. The Triplet ultimately serves as a measure of overall athletic performance and resilience.

The world record for the workout titled The Triplet, which is a "For time" workout, is an exceptional benchmark within the CrossFit community. The workout consists of completing four rounds of 10 Squat Cleans, 15 Burpees Over the Bar, and a 20/16 calorie Row.

As of now, the fastest recorded times for this workout vary among elite athletes. Rumored scores for men range from approximately 7 to 9 minutes, while elite women often post times between 9 to 11 minutes.

Achieving these times requires not only exceptional strength and endurance but also mastery of pacing throughout the workout. Rounding into peak performance, elite athletes optimize their transitions and maintain consistent speed across all movements.

The Triplet workout honors the memory of a fallen hero, showcasing the strength and resilience of those who serve in the armed forces. It is a tribute to the dedication and commitment they display in protecting their country.

Each element of the workout represents the physical and mental challenges faced by service members. The squat cleans symbolize the heavy lifting they endure, while burpees over the bar reflect their ability to overcome obstacles. The rowing element serves as a reminder of the endurance required in their demanding training.