To perform the Valles workout, begin with the buy-in of 31 push-ups, ensuring that your chest touches the ground and you fully extend at the top. After completing the push-ups, proceed to 7 dumbbell thrusters, keeping your core tight and driving through your legs to propel the weights overhead.

Next, move on to 4 dumbbell snatches. Start with the dumbbell on the floor, and in one fluid motion, lift it overhead while transitioning into a squat. Follow this with 20 box jumps, landing softly and standing tall on top of the box.

Complete the round with 20 burpees, maintaining a steady pace as you jump back, perform a push-up, and leap up at the end. After finishing all four rounds, conclude with another 31 push-ups for the buy-out, all within the 27-minute time cap.

Reduce the number of push-ups to 15 for easier completion. Consider scaling the dumbbell weight for the thrusters to 15–20 lbs, ensuring that the movement remains effective without sacrificing form. For the dumbbell snatches, use a weight of 10–15 lbs and allow for a modified range of motion if necessary.

Substitute box jumps with step-ups or use a lower box, aiming for 12–16 inches in height. For burpees, break them into smaller sets of 5 to maintain intensity while preventing burnout.

Newcomers might also consider finishing the workout in segments, aiming for a total time of around 20 minutes or adjusting the reps down to 4 per movement for a more manageable workload.

Your score for the benchmark workout Valles is calculated by adding the total number of full rounds completed to any extra repetitions performed during the buy-out.

For instance, if you complete 3 full rounds and finish 15 push-ups in the buy-out, your score would be 3 rounds + 15 reps, resulting in a final score of 75.

Keep in mind that the workout is designed with a time cap of 27 minutes. Therefore, your performance within this time frame is critical for your score.

Every repetition counts, so pushing through each set of movements efficiently will enhance your overall results in this challenging workout.

Strategize your approach for the Valles workout by focusing on efficiency. Begin with a steady pace during the buy-in and avoid expending all your energy at the start.

Break your push-ups into manageable sets, especially if fatigue sets in quickly. For the dumbbell thrusters, maintain a rhythm that allows you to complete the reps without losing form.

Use controlled movements on the box jumps, aiming for consistency rather than speed. During the burpees, focus on rhythm and breath to keep your heart rate manageable.

Lastly, ensure to maintain a strong and stable core throughout the workout, especially during the buy-out push-ups to finish strong within the 27-minute time cap.

For the Valles workout, a good score is determined by the total time taken to complete all rounds, including the buy-in and buy-out push-ups. A solid performance would be finishing within the time cap of 27 minutes.

Intermediate athletes should aim for a completion time of 22–25 minutes. Advanced athletes should strive for times between 18–21 minutes. Elite athletes will aim to finish in under 18 minutes, demonstrating exceptional endurance and efficiency in transitions.

Any time under 22 minutes indicates a strong workout, while finishing under 18 minutes suggests outstanding physical conditioning and mastery of the movements involved.

The Valles benchmark workout is intended to test overall fitness through a combination of strength, endurance, and agility. Each of the four rounds is designed to be completed with minimal rest, pushing participants to maintain a steady pace while battling fatigue.

The buy-in and buy-out of 31 push-ups ensure that shoulder stability and endurance are consistently challenged throughout the workout. The inclusion of dumbbell thrusters, snatches, and box jumps further engages major muscle groups, promoting functional strength and cardiovascular endurance.

Burpees add an explosive element, pushing athletes to maintain power while fatigued. Overall, Valles is a comprehensive test of fitness, encouraging athletes to find their optimal pacing while managing cumulative fatigue across diverse movements.

The world record for the Valles workout remains unofficial, as it is still a relatively new challenge within the CrossFit community. However, it's important to note that elite athletes often complete the workout in extraordinary times that reflect their advanced fitness levels.

Top competitors have been reported to finish the Valles workout in under 20 minutes, showcasing exceptional speed and endurance. Most of these elite scores require not only strength but also mastery of transitions between exercises to optimize time.

As with any "For Time" workout, effective pacing and technique are crucial, and athletes often push their limits to achieve personal bests, making every second count in this challenging format.

The workout "Valles" is honoring the memory of a dedicated individual who exemplified strength and perseverance. This workout reflects the values they embodied, inspiring those who engage in fitness to push their limits.

With movements that challenge both strength and endurance, it serves as a tribute to their spirit and resilience. Participants are encouraged to embrace the intensity of the workout, reminding themselves of the dedication this individual brought to their pursuits.

Ultimately, "Valles" celebrates not only physical capabilities but also the lasting impact of a remarkable life.