400 meter Run
11 Dumbbell Thrusters – @23/50 lb
11 Burpees
The Veteran is a benchmark workout designed to challenge your cardiovascular endurance and muscular stamina through a combination of running, dumbbell movements, and bodyweight exercises. The 400-meter run serves as an effective primer for the workout, enhancing aerobic capacity while the 11 dumbbell thrusters test full-body strength and coordination. Following that, the 11 burpees inject a high-intensity element, demanding explosive power and agility. This workout creates a complete test of fitness that honors the spirit of dedication and resilience, making it suitable for athletes at various levels.
Begin with a controlled pace during the 400-meter run to ensure you have sufficient energy for the thrusters and burpees that follow. Each round should ideally remain under 2 minutes, allowing for a sustainable intensity throughout the workout. Focus on maintaining form during the dumbbell thrusters by utilizing your legs and core to drive the weight overhead. As you transition to the burpees, keep an efficient rhythm and consider breaking them into segments if fatigue sets in. In the final rounds, dig deep and push through any discomfort; the sense of accomplishment and the tribute to veterans will drive your performance and final time.
400 meter Run
11 Dumbbell Thrusters – @23/50 lb
11 Burpees
The Veteran is a benchmark workout designed to challenge your cardiovascular endurance and muscular stamina through a combination of running, dumbbell movements, and bodyweight exercises. The 400-meter run serves as an effective primer for the workout, enhancing aerobic capacity while the 11 dumbbell thrusters test full-body strength and coordination. Following that, the 11 burpees inject a high-intensity element, demanding explosive power and agility. This workout creates a complete test of fitness that honors the spirit of dedication and resilience, making it suitable for athletes at various levels.
Begin with a controlled pace during the 400-meter run to ensure you have sufficient energy for the thrusters and burpees that follow. Each round should ideally remain under 2 minutes, allowing for a sustainable intensity throughout the workout. Focus on maintaining form during the dumbbell thrusters by utilizing your legs and core to drive the weight overhead. As you transition to the burpees, keep an efficient rhythm and consider breaking them into segments if fatigue sets in. In the final rounds, dig deep and push through any discomfort; the sense of accomplishment and the tribute to veterans will drive your performance and final time.
Cash-In 1997 meter Row;
7 Shoulder-to-Overheads
10 Power Cleans
28 Double-Unders
5 Rope Climbs
Cash-Out 2018 meter Row.
50 Calorie Row
50 Double-Unders
5 Parallette Handstand Push-Ups
30 Alternating Dumbbell Snatches
30 Air Squats
30 Deadlifts
30 Push-Ups
30 Hang Cleans
30 Wall Ball Shots
30 Russian Kettlebell Swings
30 Box Jump Overs
30 Shoulder-to-Overheads
30 Ball Slams
18 Burpees
Cash-Out: 518m Row
Cash-In 190 Double-Unders
8 Dumbbell Thrusters
8 Devil Presses
8 Strict Handstand Push-Ups
190 Double-Unders
Cash-Out 3,000 meter Run
To perform the workout "The Veteran," start by running 400 meters at a steady pace, ensuring you maintain good form throughout the distance. Upon returning, grab your dumbbells for the next set.
Execute 11 dumbbell thrusters by starting in a standing position. Bring the dumbbells to shoulder height, squat down, and then drive through your legs to press the weights overhead, engaging your core and breathing steadily.
Next, transition to 11 burpees. Begin standing, drop into a squat position, kick your legs back into a plank, return to squat, and explode into a jump. Keep a steady rhythm to maintain efficiency. Aim to complete all 11 rounds with minimal rest, focusing on smooth transitions between exercises.
Reduce the distance of the 400-meter run to a manageable length, such as 200–300 meters, based on your fitness level. Opt for lighter dumbbells for the thrusters, ideally between 10–15 lbs for beginners, ensuring you can complete the 11 reps with good form.
For burpees, consider stepping back instead of jumping, or decrease the number of reps to 5–8 if necessary. Additionally, if the total workout duration feels too daunting, aim to complete the workout in 15–20 minutes instead of racing against the clock.
Always prioritize form and technique over speed, especially when tackling all 11 rounds to prevent injury and promote endurance.
Your score for the benchmark workout "The Veteran" is calculated by counting the total number of completed rounds, along with any remaining reps after your last full round.
For instance, if you complete 8 full rounds and finish with 5 dumbbell thrusters and 7 burpees, your score would be 8 rounds + 5 thrusters + 7 burpees = 8 + 5 + 7 = 20 total reps.
When you record your score, make sure to indicate the total number of full rounds and then add any additional repetitions performed in the final round. This method allows you to maintain a clear understanding of your performance and improvement over time.
Tracking your scores consistently can help you set goals and measure progress effectively.
Approach this workout with a steady pace. Start the first few rounds at a comfortable speed to conserve energy. Focus on smooth transitions between the run, dumbbell thrusters, and burpees to maintain momentum.
When performing dumbbell thrusters, engage your core and utilize your legs to drive the weight overhead, reducing shoulder fatigue. Break the thrusters into sets if needed to avoid burnout, ideally in sets of 5.
For the burpees, maintain rhythm and consistency. Ensure you land softly to minimize impact and conserve energy for the subsequent movements. Aim for controlled breathing to keep your heart rate manageable throughout the workout.
The Veteran workout, consisting of 11 rounds for time, challenges both endurance and strength. A good score for this workout depends on your fitness level and conditioning.
For intermediate athletes, finishing between 30 to 40 minutes is an acceptable time. Advanced athletes should aim for a completion time of 25 to 30 minutes, while elite athletes strive for under 25 minutes.
Completing the workout in under 20 minutes showcases exceptional fitness and pacing skills, while any time above 40 minutes indicates a need for improvement in endurance and efficiency.
The Veteran is intended to test the limits of cardiovascular endurance, muscular strength, and mental toughness. With each 400-meter run, athletes will push their aerobic capacity while the subsequent rounds of dumbbell thrusters and burpees challenge their muscular endurance.
This workout emphasizes the importance of pacing and efficient movement patterns, as the continuous transition between running and strength elements can lead to rapid fatigue. Athletes must focus on maintaining form throughout each round to prevent breakdowns that could hinder performance.
Overall, The Veteran aims to create a high-intensity environment that simulates a race against time, encouraging participants to strategize their efforts while battling through the physical and mental demands of the workout.
The world record for the workout titled The Veteran, which is structured as 11 Rounds for Time, is impressive. Currently, unofficial top scores reported in the CrossFit community for elite athletes suggest times ranging from 18 to 22 minutes for men and 22 to 26 minutes for women.
These times reflect exceptional fitness levels and pacing, as each round includes a 400-meter run, 11 dumbbell thrusters, and 11 burpees. Achieving these times demands not just strength but also endurance and mental fortitude, especially given the high-intensity nature of the workout.
As records continue to evolve, elite athletes strive to push these limits even further, showcasing the competitive spirit inherent in the CrossFit community.
The workout "The Veteran" honors those who have served in the military, recognizing their dedication, sacrifice, and bravery. It aims to pay tribute to the countless men and women who have fought for freedom and protection of their country.
Through this rigorous routine of running, dumbbell thrusters, and burpees, participants reflect on the strength and resilience of veterans. Each movement symbolizes the commitment and perseverance of service members, reminding us to appreciate the liberties we enjoy today.
double under workout, dumbbell thruster workout, for time workout, ring row workout, v-up workout
5 DB Thrusters (Right Arm)
50 Double Unders
5 DB Thrusters (Left Arm)
50 V-Ups
5 DB Thrusters (Right Arm)
50 Ring Rows
5 DB Thrusters (Left Arm)
double under workout, dumbbell clean and jerk workout, dumbbell jumping squat workout, push-up workout
4 Rounds:
16 Alt. DB Clean & Jerks
66 Double Unders
16 Push-Ups
16 DB Jumping Squats
Rest 1 min between rounds
TC: 17
devils clean workout, dumbbell push press workout, dumbbell squat workout
12-10-8-6-4-2
Devils clean –
Double DB squats
Double DB push press
TC: 11
air squat workout, bar muscle up workout, bike erg workout, kettlebell push press workout, pull-up workout
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press –
25 Air squats
TC: 18
burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, power snatch workout, row workout, thruster workout, toes to bar workout
18 Knee raises/knees to elbows/Toes to bar
16 Snatch – RX: 35/50
16/20 Cal row
16 Thrusters – RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
TC: 17
