Brenton workout

Brenton Crossfit Workout

Overview of Brenton Workout

The Brenton workout is named after Navy SEAL Brenton Brown, who died in 2010 during a training accident. This workout was created in his honor and is a challenging combination of running and bodyweight exercises. Brenton is not a workout that has been used in CrossFit competitions, but it is a popular workout in CrossFit gyms around the world. It is a high-intensity workout that requires a good level of fitness to complete.

Brenton Workout Description

The Brenton workout consists of five rounds of a 100-yard bear crawl and a 100-yard sprint. After completing the bear crawl and sprint, the athlete must perform five burpee pull-ups. The workout is timed, and the goal is to complete all five rounds as quickly as possible. The recommended weight for the burpee pull-ups is bodyweight.

  • 100-yard bear crawl
  • 100-yard sprint
  • 5 burpee pull-ups

Brenton Workout Variations and Scaling Options

Here are some scaling options for those who need them:

  • Reduce the distance of the bear crawl and sprint
  • Use a resistance band for the pull-ups
  • Reduce the number of burpee pull-ups per round
  • Substitute burpee pull-ups with regular burpees or jumping pull-ups

Tips and Strategies for Brenton Workout

Here are some tips for completing the Brenton workout efficiently and safely:

  • Pace yourself during the bear crawl and sprint to conserve energy for the burpee pull-ups
  • Break up the burpee pull-ups into manageable sets to avoid burning out
  • Focus on proper form during the bear crawl and pull-ups to avoid injury
  • Warm-up properly before starting the workout to prevent injury
  • Cool down and stretch after completing the workout to aid recovery

Athlete Performance for Brenton Workout

Here are the average times for completing the Brenton workout for different levels of athletes:

  • Beginner: 30-35 minutes
  • Intermediate: 25-30 minutes
  • Advanced: 20-25 minutes


The Brenton workout is a challenging workout that requires a good level of fitness to complete. It is a great way to honor the memory of Navy SEAL Brenton Brown and to challenge yourself physically and mentally. Remember to warm-up properly, pace yourself, and focus on proper form to complete the workout safely and efficiently.