For the Tiradentes workout, you will complete 21 rounds of the following exercises as many times as possible. Start with 17 Overhead Squats, ensuring you maintain good form with your feet shoulder-width apart and the barbell positioned securely overhead. Transition smoothly into 17 Pull-Ups, using a full range of motion from a dead hang to chin over the bar.

Next, perform 46 Alternating Lunges, making sure your knee stays aligned with your ankle and your back remains straight. Follow this with 92 Double-Unders, keeping a steady rhythm while rotating the rope twice for each jump.

Every five minutes, add in Bar Over Burpees to elevate your heart rate further. To finish your workout, include a Buy-Out of a 2-minute Dead Hang Hold, followed by 3 Burpees after each break.

Reduce the overhead squat weight to allow for 10 unbroken reps, aiming for a manageable load of 20–40 lbs. Alternatively, perform front squats for better form. For pull-ups, use a band for assistance or modify to ring rows. Adjust alternating lunges to step-back lunges or limit the range of motion to maintain stability.

For double-unders, scale down to single-unders or reduce the number of reps to 46 single-unders. If needed, use a lower height for burpees or switch to a simpler movement like air squats.

Newer athletes might consider completing the workout in 14–16 minutes, focusing on form and consistency rather than speed.

Your score for the AMRAP 21 workout, known as Tiradentes, is calculated by summing the total number of rounds completed and the additional reps after the last full round. Each round consists of 17 overhead squats, 17 pull-ups, 46 alternating lunges, and 92 double-unders.

After every 5 minutes, you must include 1 bar over burpee. For instance, if you complete 8 full rounds and finish with 12 overhead squats, your score would be 8 rounds + 12 = 92 reps total.

The buy-out consists of a 2-minute dead hang hold, followed by 3 burpees for every break taken. Ensure to track your rounds and additional reps accurately for your final score.

Before starting the AMRAP 21, familiarize yourself with each movement to ensure proper form and efficiency. Consider breaking the overhead squats into manageable sets, such as 5-5-7, to maintain your strength throughout the workout.

For the pull-ups, utilize a kip if you’re comfortable, but prioritize keeping a steady rhythm. Focus on a strong core to minimize swinging. The alternating lunges should be performed with control; keep your front knee over your ankle and push through your heel for each step.

When tackling the double-unders, practice your timing. If you struggle, switch to single unders to keep moving. For the burpees, aim for a steady pace rather than speed, ensuring that every rep is full.

Finally, don’t neglect the dead hang hold—this will engage your grip and shoulders for the next round. Stay focused and remember to breathe!

For the Tiradentes workout, which is an AMRAP 21, an ideal score would be determined by the number of rounds completed within the 21-minute timeframe.

Intermediate athletes should aim for approximately 9–11 rounds, demonstrating a solid understanding of pacing and efficiency.

Advanced athletes may achieve around 13–15 rounds, showcasing both strength and endurance throughout the workout.

Elite athletes should target 17 or more rounds, indicating exceptional stamina and technique.

A score exceeding 300 total reps reflects outstanding performance and muscular endurance, while maintaining good form during movements.

The AMRAP 21 benchmark workout, known as Tiradentes, is intended to enhance muscular endurance, cardiovascular fitness, and overall stamina. The combination of overhead squats, pull-ups, alternating lunges, and double-unders creates a high-intensity challenge that tests multiple muscle groups simultaneously.

With 17 repetitions of each primary movement, athletes will develop strength and coordination while navigating through varying degrees of difficulty. The inclusion of bar over burpees every 5 minutes introduces an additional aerobic component, pushing the heart rate higher.

The buy-out, consisting of a 2-minute dead hang hold followed by 3 burpees after each break, further emphasizes grip strength and mental fortitude, making Tiradentes a comprehensive measure of an athlete's resilience and fitness level.

The workout titled Tiradentes, structured as an AMRAP, challenges athletes to maximize their performance within a specified timeframe.

Unofficial top scores reported in the CrossFit community for this workout typically range from 6 to 8 rounds for elite men and 5 to 7 rounds for elite women. Achieving these scores necessitates exceptional capacity in endurance, strength, and agility.

Competitors must efficiently cycle through the overhead squats, pull-ups, lunges, double-unders, and bar over burpees while managing fatigue and maintaining optimal pacing.

Those capable of completing this workout often possess a high level of fitness and skill, demonstrating their adaptability across various movements under time constraints.

The workout "Tiradentes" honors Joaquim José da Silva Xavier, better known as Tiradentes, a national hero of Brazil. He played a pivotal role in the Brazilian revolution against Portuguese colonial rule in the late 18th century. Known for his dedication to the cause of independence, Tiradentes was a martyr who sacrificed his life for the freedom of his people.

This workout, with its challenging combination of movements, symbolizes the strength and resilience that Tiradentes embodied in his fight for liberty, serving as a tribute to his enduring legacy.