Begin the workout with a 1,000m run to elevate your heart rate and warm up your muscles. After finishing the run, immediately transition into 300 jumping jacks to further enhance mobility and prepare your body for the demanding movements ahead.

Next, complete 79 burpees, focusing on maintaining a consistent rhythm. Lower your chest to the ground and jump explosively at the top for maximum intensity.

Move into 6 rounds of 22 air squats, pushing through your heels and keeping your chest lifted. Follow with 22 push-ups, ensuring full range of motion with a tight core.

Incorporate 22 kettlebell swings, driving through your hips for power, then switch to 22 alternating lunges, maintaining balance throughout. Finish each round with 22 sit-ups, concentrating on engaging your core effectively.

To conclude the workout, perform 25 burpees, and finish strong with a final 1,401m run, pushing through to the end.

To scale the workout, consider adjusting the distances and repetitions to match your fitness level. For the 1,000m run, you could reduce it to 400m or opt for a brisk walk if running is not feasible.

For the jumping jacks, aim for 150 instead of 300, or replace them with a lower-impact movement such as arm circles. Scale the burpees by performing them from a kneeling position or replacing them with incline push-ups.

During the 6 rounds, reduce the air squats to 15, push-ups to 10, and kettlebell swings to 15 using a lighter weight of 8–12 kg. Adjust lunges to step-backs if needed and reduce sit-ups to 15.

Finally, for the cash-out, do 15 burpees and a 600m run to complete the workout safely.

Your score for the Zhina workout is calculated by adding the total number of rounds completed and any extra repetitions after your last full round. Begin with the Buy-In: 1,000m run, followed by 300 jumping jacks and 79 burpees, which must be completed before starting the six rounds listed.

Each round consists of 22 air squats, 22 push-ups, 22 kettlebell swings, 22 alternating lunges, and 22 sit-ups. Remember to include the Cash-Out: 25 burpees and a final 1,401m run.

For example, if you complete 4 full rounds and finish 15 air squats in the last round, your score would be 4 full rounds + 15 extra reps, giving you a total of 103 reps.

Begin with a steady pace during the 1,000m run to conserve energy for the later rounds. Aim to complete the buy-in quickly but don’t push beyond your limits. The 300 jumping jacks can serve as an excellent warm-up, so keep the tempo moderate.

During the burpees, focus on maintaining a smooth rhythm rather than rushing. Transitioning to the 6 rounds, break down the sets into manageable chunks, especially for the air squats and push-ups. Consider using a staggered stance for lunges to enhance stability.

Dive into the kettlebell swings with an emphasis on hip drive to save your shoulders. Maintain a consistent pace throughout, and during the sit-ups, concentrate on controlled movements for maximum efficiency.

Finish strong with the cash-out burpees and run, tapping into any remaining energy for a powerful conclusion to the workout.

For the workout titled Zhina, scoring is based on time taken to complete the entire routine. Intermediate athletes should aim to finish within 25–30 minutes, while advanced levels can target a completion time of 20–25 minutes. Elite athletes will strive for under 20 minutes, demonstrating exceptional speed and efficiency.

A good score should reflect not only the final time but also your ability to maintain a steady pace throughout the workout. Completing the workout under 20 minutes showcases not only cardiovascular endurance but also muscular stamina, particularly given the high volume of burpees and other bodyweight movements.

Pay attention to both speed and form; good execution during the workout will contribute to better overall performance.

The intended stimulus of the benchmark workout Zhina is to enhance overall stamina, muscular endurance, and mental toughness. With a combination of running, bodyweight movements, and kettlebell exercises, this workout demands consistent effort and strategic pacing.

The initial buy-in of a 1,000m run and high-rep movements like 79 burpees sets a demanding tone, engaging both aerobic capacity and muscle endurance from the start. The six rounds of functional exercises target multiple muscle groups while testing coordination and strength.

Concluding with a cash-out of burpees and an additional run reinforces the workout’s intensity, requiring athletes to push through fatigue, ultimately fostering resilience and improved performance in high-volume, time-sensitive situations.

The world record for the workout titled Zhina, which is completed for time, has not been officially documented in prominent fitness databases. However, based on community discussions, elite athletes have reportedly completed this challenging workout in approximately 15 to 20 minutes.

The Zhina workout comprises a rigorous combination of running, jumping jacks, burpees, and various strength exercises. It tests endurance, strength, and mental toughness, making it a formidable challenge.

As with many CrossFit workouts, achieving a competitive time requires optimal pacing and exceptional fitness levels. Competitors often focus on minimizing rest and maintaining consistent effort throughout the workout.

The workout "Zhina" is designed to honor the memory of Zhina Amini, a young woman whose tragic story has sparked global awareness regarding human rights and freedoms, particularly for women. Her legacy aims to inspire individuals to stand against oppression and strive for justice.

This workout serves as a powerful reminder of the ongoing struggles faced by many, encouraging participants to push their physical limits while keeping Zhina's courage in mind.

Through this intense training, we not only challenge ourselves but also pay tribute to those who have fought for their rights and continue to inspire change.