For the AMRAP 36, aim to complete as many rounds as possible in 36 minutes. Begin with 5 handstand push-ups, ensuring you maintain a strong core and controlled movement as you press up and down.

Next, grab a dumbbell for the 25 alternating dumbbell snatches. Keep your back straight, and engage your legs to drive the weight overhead, alternating hands with each repetition.

Follow this with 20 deadlifts using a barbell. Focus on form, keeping the bar close to your body and hinging at the hips to lift with your legs.

Finally, finish with a 21-calorie row, maintaining a steady pace to maximize your efficiency as you power through.

For the Handstand Push-Ups, beginners can opt for a scaled version like 5 pike push-ups or 5 wall walks. Adjust the height or use an ab mat for support if needed.

For the Alternating Dumbbell Snatches, choose a lighter weight between 10–15 lbs, focusing on form. If needed, perform the snatch as a clean and press instead.

For Deadlifts, reduce the weight to around 50–70% of your max or use a kettlebell, aiming for 50–70 lbs to maintain good form.

The calorie row can be scaled to 10–15 calories, or switch to a 400-meter run or an equivalent distance, ensuring the intensity stays manageable.

Your score for the AMRAP 36 workout, commonly referred to as Tony Lopez, is calculated by the total number of full rounds completed, in addition to any extra repetitions performed after the last full round.

For instance, if you complete 9 rounds and manage to finish 4 Handstand Push-Ups after your last round, your total score would be 9 rounds + 4 Handstand Push-Ups = 9 + 4 = 13 total completed exercises.

It's important to track each movement accurately since every rep counts toward your overall performance. Keep an eye on the clock, ensuring you're maximizing the full 36 minutes to achieve your best score.

Record your results to compare them with future attempts, which is beneficial for tracking progress over time.

Begin with a steady pace on the handstand push-ups, focusing on form over speed. If you're struggling, consider scaling to pike push-ups to conserve energy. Transition quickly but efficiently to the alternating dumbbell snatches, keeping your back straight and using your hips to drive the movement.

For the deadlifts, ensure a solid grip and leverage your legs to minimize back strain. Aim for smooth, controlled lifts rather than racing through the reps. When you reach the rower, establish a consistent rhythm, aiming to maintain an even pace rather than going all out.

Hydrate during transitions, and remember to breathe deeply throughout the workout to maintain your stamina. Finish strong, but don’t sacrifice form to squeeze in extra reps.

For the AMRAP 36 workout by Tony Lopez, scoring is based on the number of rounds completed within the time limit.

Intermediate: 8–10 rounds. Advanced: 11–13 rounds. Elite: 14+ rounds. A score of 12 rounds or more signifies outstanding endurance and efficiency in the movements.

Additionally, keeping a strong pacing throughout the workout is crucial, as it allows for consistent performance in each exercise.

Focus on maintaining proper form, especially during the handstand push-ups and deadlifts, to maximize results while minimizing the risk of injury.

Overall, achieving over 300 total reps during this AMRAP indicates exceptional cardiovascular fitness and strength endurance.

The benchmark workout AMRAP 36, known as Tony Lopez, aims to enhance upper body strength, muscular endurance, and cardiovascular capacity. By incorporating handstand push-ups, athletes challenge their shoulder stability and overhead strength while improving coordination.

The alternating dumbbell snatches add a dynamic component, requiring power and full-body engagement which further develops grip strength and overall athleticism. As practitioners transition to deadlifts, the focus shifts to posterior chain strength, promoting effective movement patterns and core stability.

Finally, the 21-calorie row serves as a metabolic finisher, pushing aerobic limits and maintaining intensity throughout the workout. This combination encourages athletes to manage fatigue while maximizing performance, leading to a comprehensive strength and conditioning experience.

The world record for the AMRAP workout titled Tony Lopez, which consists of 5 Handstand Push-Ups, 25 Alternating Dumbbell Snatches, 20 Deadlifts, and a 21-calorie Row in a 36-minute timeframe, is highly competitive in the CrossFit community.

Reported top scores for elite male athletes range from 20 to 24 rounds, while elite females typically achieve between 18 and 22 rounds. These scores require exceptional endurance and strength, often necessitating sub-1-minute completion times for each round.

Achieving these impressive totals demands not only physical prowess but also strategic pacing and efficiency in transitioning between the various movements while maintaining a high level of intensity throughout the workout.

The workout "Tony Lopez" is honoring the memory of a dedicated and inspiring individual who played a significant role in the fitness community. Tony was known for his relentless pursuit of excellence and his passion for helping others achieve their goals.

Through this AMRAP, participants not only challenge their physical limits but also celebrate Tony's legacy, embodying his spirit of perseverance and determination.

Each movement in the workout pays tribute to his commitment to fitness, encouraging athletes to push through challenges just as Tony did in his life.