Severin workout

Severin Crossfit Workout

Overview of the Severin Workout

The Severin workout is named after U.S. Army Sergeant First Class Severin W. Summers III, who was killed in action in 2009. This workout was first posted on the CrossFit main site in 2010 as a tribute to him. It is a challenging workout that involves a combination of running and weightlifting movements. The workout is not commonly used in CrossFit competitions, but it is a popular benchmark workout that is often performed in CrossFit gyms around the world.

Severin Workout: Workout Description

The Severin workout consists of the following movements, to be completed for a total of 50 rounds:

  • Run 200 meters
  • 10 burpee pull-ups
  • Run 200 meters
  • 10 dumbbell clean and jerks (50/35 lb)

The workout is scored by the total time it takes to complete all 50 rounds.

Severin Workout Variations and Scaling Options

The Severin workout can be scaled by reducing the number of rounds or modifying the weight of the dumbbell clean and jerks. For beginners, it is recommended to start with 25 rounds and use a lighter weight for the dumbbell clean and jerks. For those who are unable to do burpee pull-ups, regular burpees or jumping pull-ups can be substituted.

Tips and Strategies for Severin Workout

To complete the Severin workout efficiently and safely, it is important to pace yourself and break up the movements into manageable sets. It is recommended to start with a moderate pace on the runs and focus on maintaining a consistent pace throughout the workout. For the burpee pull-ups, it is important to use a controlled motion and avoid rushing through the movement. For the dumbbell clean and jerks, it is recommended to break up the sets into smaller sets and focus on maintaining good form throughout the movement.

Athlete Performance in Severin Workout

The average time to complete the Severin workout varies depending on the athlete’s level of fitness. For advanced athletes, the workout can be completed in under 40 minutes, while intermediate athletes can complete it in around 45-50 minutes. Beginners may take up to an hour or more to complete the workout.


The Severin workout is a challenging and intense workout that requires a combination of endurance and strength. It is a great way to test your fitness level and push yourself to new limits. With proper scaling and pacing, anyone can complete this workout and experience the benefits of CrossFit training.