Tiff workout

Tiff Crossfit Workout

Overview of the Tiff Workout

The Tiff workout is named after U.S. Army Capt. Benjamin David Tiffner, who died on Nov. 7, 2007, in Afghanistan. The workout was first posted on the CrossFit main site in 2008. It is a hero workout, which means it is dedicated to a fallen hero. The Tiff workout has not been used in any CrossFit Games, semifinals/regionals, or open events. The workout involves a combination of running, pull-ups, and power cleans. It is considered a difficult workout that requires a high level of fitness. The benefits of the Tiff workout include improving cardiovascular endurance, upper body strength, and power.

Tiff Workout: Workout Description

  • Run 1.5 miles (2.4 km)
  • Then, 11 rounds of:
    • 7 pull-ups
    • 7 power cleans (135/95 lb or 61/43 kg)

The workout is scored for time, with a 40-minute time cap. The recommended weight for the power cleans is 135 pounds (61 kg) for men and 95 pounds (43 kg) for women.

Tiff Workout: Workout Variations/Scaling Options

The Tiff workout can be scaled by reducing the weight of the power cleans and/or the number of rounds. For beginners, it is recommended to reduce the weight of the power cleans to a manageable weight and to reduce the number of rounds to 5 or 7. Intermediate athletes can try the workout as prescribed, but with a longer time cap. Advanced athletes can try to complete the workout as fast as possible, aiming for a time under 30 minutes.

Tips and Strategies

  • Start with a steady pace on the run to conserve energy for the pull-ups and power cleans.
  • Break up the pull-ups and power cleans into manageable sets to avoid burnout.
  • Use a weight for the power cleans that allows for good form throughout the workout.
  • Focus on breathing and maintaining good form throughout the workout.
  • Take short breaks between rounds to recover and refocus.

Tiff Workout: Athlete Performance

The average time to complete the Tiff workout for an intermediate athlete is around 35-40 minutes. Advanced athletes can complete the workout in under 30 minutes, while beginners may take up to an hour.


The Tiff workout is a challenging hero workout that honors a fallen hero. It requires a high level of fitness and can be scaled for athletes of all levels. By incorporating running, pull-ups, and power cleans, the Tiff workout provides a full-body workout that improves cardiovascular endurance, upper body strength, and power.