Begin the workout by performing a 13 calorie row to get your heart rate up. Focus on maintaining a steady pace while ensuring proper form on the rowing machine.

Once completed, transition into 91 air squats. Keep your chest up and engage your core as you squat down, driving through your heels to stand back up.

Follow this with another 13 calorie row before moving on to 91 Russian twists. Sit on the floor, lean back slightly, and twist your torso to touch the ground beside you while keeping your feet elevated.

Next, hit another 13 calorie row, then tackle 91 ball slams. Lift the ball overhead with both hands and slam it down powerfully, maintaining control as you pick it back up.

Continue with another 13 calorie row, then perform 91 weighted box step-ups. Hold a dumbbell in each hand and step up onto a sturdy box, driving through your heel to stand tall at the top.

Conclude with your final 13 calorie row, ensuring to maintain form throughout each repetition for an effective full-body workout.

For scaling the Twist workout, consider adjusting the rowing calories to 8-10 for beginners, allowing for a more manageable pace. Reduce the air squats to 60-70 reps, focusing on form and depth rather than quantity.

For Russian twists, lower the reps to 30-45 while using a lighter weight or none at all. Substitute the ball slams for a lighter medicine ball or decrease the repetitions to 5-7 per set.

When stepping up to the box, consider lowering the height or utilizing a sturdy step. Scale the step-ups to 45-60 total reps, emphasizing balance and control. Lastly, adjust the total workout time to be between 15-20 minutes to accommodate your fitness level.

To score the workout "Twist," you need to tally the total time it takes to complete one round of the workout. This includes 13 calories on the rower, followed by 91 air squats, 13 calories on the rower again, and so on through all movements until you finish the round.

Your score is recorded in seconds. For example, if you complete the round in 10 minutes and 30 seconds, your score would be 630 seconds.

If you do not complete the round, count the number of repetitions of the last movement completed. Add that to your score. For instance, if you finish 10 minutes but complete 70 ball slams, your score would be 630 + 70 = 700 seconds total.

Approach the workout with a steady mindset — pacing is crucial. Start with the row, but maintain a sustainable effort throughout the entire round. Aim for a consistent number of repetitions per set of air squats and Russian twists to avoid burnout.

Use proper form on ball slams to maximize power and reduce injury risk. Ensure your feet are set for stability when performing weighted box step-ups, and focus on driving through your heels.

Transition efficiently between exercises to minimize downtime. Take deep breaths during the row to recover while you reset for the next movement. Finally, hydrate well before and after to maintain peak performance throughout the workout.

For the workout titled "Twist," a good score is measured in time as it is structured for time with one round. Intermediate athletes should aim to complete this workout in approximately 15–20 minutes.

Advanced athletes may look for a time of around 12–15 minutes, demonstrating excellent endurance and efficiency throughout the movements.

Elite athletes should strive for a time of under 12 minutes, showcasing superior pacing, strength, and coordination across all exercises, especially the high-rep elements like air squats and Russian twists.

A score below 20 minutes on this workout indicates room for improvement in both conditioning and technique.

The Twist benchmark workout is designed to test and improve your aerobic capacity while also focusing on core endurance and overall stamina. Each component, from the row to the weighted box step-ups, requires continuous movement and engagement of multiple muscle groups.

The combination of high-rep air squats and Russian twists interspersed with the rowing intervals emphasizes a dynamic balance between lower and upper body strength. Athletes will experience cumulative fatigue that challenges their ability to maintain form and efficiency throughout the workout.

This workout encourages strategic pacing and mental resilience, as the repeated rowing serves not only as a transition but also as a means to recover and reset for the next high-intensity element.

The world record for the workout titled "Twist" is not officially documented within the CrossFit Games but has been tracked by the community. For this specific workout, participants aim to complete the sequence as quickly as possible.

Unofficial times reported suggest that elite athletes may complete the workout in approximately 10 to 14 minutes, depending on their level of fitness and efficiency with the exercises involved.

Scores that fall under this range demonstrate exceptional cardiovascular endurance, strength, and skill in a variety of movements, making it a challenging test for many athletes.

As the workout requires precise execution and pacing, these times represent top performances recognized by enthusiasts within the CrossFit community.

The workout "Twist" is honoring the resilience and strength of individuals who have faced significant challenges in their lives. It serves as a tribute to those who inspire others with their determination and perseverance.

Each movement in the workout symbolizes a different aspect of overcoming obstacles, reflecting the twists and turns life can take. The combination of rowing, squats, twists, ball slams, and step-ups emphasizes both mental and physical endurance.

This workout celebrates the spirit of community and the power of support in achieving personal triumphs.