Adambrown workout

Adambrown Crossfit Workout

Overview of Adambrown Workout

The Adambrown workout is named after Navy SEAL Adam Brown, who died in combat in Afghanistan in 2010. The workout was created in his honor and is a grueling test of strength and endurance. It has been used in CrossFit competitions, including the CrossFit Games, and is known for its difficulty level.

The workout involves multiple rounds of different exercises, including burpees, dumbbell deadlifts, and box jumps. It is a timed workout, with the goal being to complete all the rounds as quickly as possible. The workout is challenging, but it offers numerous benefits, including improved cardiovascular health, increased strength, and endurance.

Adambrown Workout: Workout Description

  • 24 Deadlifts (295/205 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Balls (20/14 lb)
  • 24 Bench Press (195/125 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Balls (20/14 lb)
  • 24 Cleans (145/100 lb)

The workout is timed, and the goal is to complete all the rounds as quickly as possible. The recommended weights for each exercise are listed above.

Adambrown Workout Variations and Scaling Options

  • Reduce the weight: If the recommended weights are too heavy, reduce the weight to a level that is challenging but manageable.
  • Reduce the number of rounds: If the full workout is too challenging, reduce the number of rounds to a level that is manageable.
  • Modify the exercises: If any of the exercises are too difficult, modify them to a variation that is more manageable.

Tips and Strategies for Adambrown Workout

  • Pace yourself: The workout is timed, but it’s important to pace yourself to avoid burning out too quickly.
  • Focus on form: Proper form is essential for avoiding injury and getting the most out of the workout.
  • Take breaks: It’s okay to take breaks between rounds to catch your breath and recover.
  • Warm up and cool down: Before starting the workout, warm up with some light cardio and stretching. After the workout, cool down with some stretching and foam rolling.

Athlete Performance in Adambrown Workout

  • Beginner: 45-60 minutes
  • Intermediate: 30-45 minutes
  • Advanced: 20-30 minutes


The Adambrown workout is a challenging workout that requires a lot of strength and endurance. It’s a great way to improve your cardiovascular health, increase your strength, and build endurance. If you’re up for the challenge, give it a try and see how you do!