Begin the workout with a 2,022-meter row to establish your baseline. Focus on maintaining a steady pace to kick off the rounds effectively.

Next, perform 31 mountain climbers, keeping your core engaged and driving your knees toward your chest. Transition into 31 dumbbell shoulder-to-overheads, using your legs to power the movement and ensuring a full lockout above your head.

Follow these with 31 burpees, landing softly and maintaining technique. Proceed to 31 dumbbell hang clean-and-jerks, emphasizing form and control with each rep.

Complete 31 air squats, driving through your heels and achieving full depth, then wrap up the first round with 31 dumbbell deadlifts, keeping a straight back and engaging your glutes.

Finish off the workout with another 2,022-meter row to cool down and assess your time, all within a 40-minute cap.

Scale the row distance to 1,000 meters or use a stationary bike for a similar effort. Reduce the mountain climbers to 15 per round if needed, focusing on form. For the dumbbell shoulder-to-overheads, consider using 10–15 lb dumbbells to ensure you can complete all reps with good technique.

Cut the burpees down to 15 or opt for a step-back plank instead. Scale the dumbbell hang clean-and-jerks to 15 lb dumbbells, or reduce the reps to 20 if necessary. Air squats can be modified to box squats using a lower surface. For the dumbbell deadlifts, use lighter weights or perform bodyweight deadlifts. Aim for a total workout time of around 30 minutes.

Your score for the benchmark workout Wade is calculated by assessing the total time taken to complete the entire workout. You can also score it based on the total number of repetitions completed if you do not finish within the 40-minute time cap.

Begin by recording your total time for the workout, which includes the 2,022-meter row, along with all the repetitions of Mountain Climbers, Shoulder-to-Overheads, Burpees, Hang Clean-and-Jerks, Air Squats, and Dumbbell Deadlifts.

If you finish all rounds within the time limit, your score is simply the time in minutes and seconds.

If you don't complete all rounds, count the number of additional reps performed after the last completed round and add that to your round total for scoring.

Begin with a steady pace on the row to avoid burning out too early. Keep your form tight during the mountain climbers to engage your core effectively.

While performing the shoulder-to-overheads, use your legs to assist and maintain a steady breathing pattern. Break the burpees into manageable sets if needed, ensuring each rep is done with proper technique.

When tackling the dumbbell hang clean-and-jerks, focus on quick transitions to maximize efficiency. For air squats, maintain depth while moving at a controlled pace to prevent fatigue.

During the dumbbell deadlifts, keep your back straight and engage your hamstrings for optimal strength. Stay mindful of the time cap and adjust your pace in the final rounds to finish strong.

For the workout "Wade," which consists of 4 rounds, a good score would ideally be under 30 minutes for intermediate athletes. Advanced participants should aim for a time between 25 and 28 minutes, while elite athletes should strive for below 24 minutes.

A score under 20 minutes is indicative of exceptional fitness and efficiency in handling the workout's various movements.

Completing the workout within the 40-minute time cap ensures that the individual maintains a solid pacing and showcases muscular endurance throughout the efforts, particularly during the rowing segments and the various strength exercises.

The benchmark workout "Wade" is intended to stimulate both aerobic capacity and muscular endurance through a combination of high-repetition movements and rowing. The initial 2,022-meter row serves as a demanding buy-in, setting the tone for the intensity of the entire workout.

The sequence of 31 repetitions for each exercise emphasizes functional strength and endurance, particularly targeting the shoulders, core, and lower body. Athletes are challenged to maintain a steady pace while managing fatigue throughout the rounds.

With a time cap of 40 minutes, "Wade" encourages participants to push their limits, ensuring continuous effort and minimal rest between movements. Overall, this workout promotes functional fitness and resilience, making it a comprehensive test of both stamina and strength.

The world record for the workout titled Wade has not been officially documented, but elite athletes have showcased impressive times in the CrossFit community. Typically, top male competitors have completed it in around 25 minutes, while elite female athletes have clocked in between 29 and 32 minutes.

These remarkable times reflect the intensity and skill required, as participants must complete a variety of movements, including rowing, mountain climbers, and dumbbell lifts, all while maintaining speed and endurance over the course of four rounds.

With a time cap of 40 minutes, competitors aim to finish the workout as quickly as possible, showcasing their strength, stamina, and overall fitness.

The workout "Wade" is dedicated to honoring the memory of Wade, a dedicated athlete and beloved member of the fitness community who inspired countless individuals through his passion and perseverance.

This rigorous workout serves as a tribute to his commitment to health and fitness, showcasing the same resilience he demonstrated in his life.

By completing the challenges set forth in the "Wade" workout, participants remember his impact and strive to carry his legacy forward through their own dedication and hard work.