WARM-UP
AMRAP X 7 MINUTES*
1:00 Bike
10 Lunge + Lunge + Air Squat
10 Medball Ground to Overhead
10 Medball Sit-Ups
* Increase intensity after each Round
WORKOUT
EMOM X 12 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 15 Unbroken Wall Balls (20/14)
POST WORKOUT STRENGTH
7X3
Back Squat*
*Use the Same Mod-Heavy or Heavy Weight for All Sets (Score is Weight)
WARM-UP
3 ROUNDS
(4 ROUNDS IF TIME PERMITS)
8 Alt. Samson Lunges
40 Single Unders*
8 Alt. Lunges**
8 Air Squats w/ :02 Pause at the Bottom**
*Switch to either 35 Double Unders or 5 sets of 5 Single Unders into 1 Double Under for round 3.
**Switch to 8 Alt. DB Goblet Lunges and 8 DB Goblet Squats for round 3.
WORKOUT (PERFORMANCE)
EVERY 3:00 x 4 SETS
35 Double Unders*
7 DB Front Rack Lunge-Lunge-Squat (50/35)
35 Double Unders
-Rest with Time Remaining-
*Option for 25 Crossover Single Unders.
(Score is Slowest Set)
KG DB: (22.5/15)
POST WORKOUT STRENGTH (ALL)
6X4
Back Squat*
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
WARM-UP
2 ROUNDS
200m Run
5/5 Hand Over Hand Vertical Ring Row
5/5 Mountain Climber Scap Pull-Ups*
5 Tuck-Ups + 5 V-Ups
5 Slow Sumo Stance Good Mornings
*Hands will be stacked next to each other on the rig just as they were for the Vertical RR.
Into…
1-2 ROUNDS
(TIME PERMITTING)
100m Run
7 BB RDL
7 Upright Rows
7 High Hang High Pulls
7 Alt. Elbow Punches
EXTENDED WARM-UP (ALL)
EMOM X 8 MINUTES
MIN 1 – 1-3 Rope Climbs*
MIN 2 – 5 Hang Power Cleans**
*Option for Strict Knees to Chest.
**Start Light and build slightly past workout weight.
WORKOUT (PERFORMANCE)
AMRAP X 15 MINUTES
200m Run
10 Hang Power Clean (135/95)
1 Rope Climb
(Score is Rounds + Reps)
KG BB: (60/42.5)
WARM-UP
1 ROUND
1:00 EZ Bike
6 Cat Cow
8 Bootstrappers
10 Bird Dogs
Into…
1 ROUND
1:00 Moderate Bike
6 Squats w/ Thoracic Twist
8 MedBall Cossack Squats*
10 Deadbugs
Into…
1 ROUND
1:00 Moderate+ Bike
6 MedBall Push Press to target
8 Wall Balls
10 Sit-Ups
SKILL (ALL)
ON AN 8:00 RUNNING CLOCK…
Dip Practice*
*Gymnastics Options…
Bar/ Bench Dips
Top/ Bottom Ring Hold
Strict Ring Dips (Banded Optional)
Kipping Ring Dips
WORKOUT (ALL)
AMRAP X 18 MINUTES
Max Cal Bike*
*Every 3:00 not including 0:00 complete 10 Unbroken Wall
Balls (Athlete Choice) + 15 Sit-Ups.
(Score is Total Cals)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 KB Calf Smash
10/10 SLOW Rower Hamstring Curls
-Rest as Needed b/t Sets-
WARM-UP
1-2 ROUNDS
(OPTIONAL MOBILITY PREP)
5 Cat/Cows
10 Alt. Supermans*
5 SLOW Scap Pull-Ups
10 Good Mornings**
**Option to use empty barbell
Into…
AMRAP X 6 MINUTES (OR 2-3 ROUNDS)
4/4 Staggered Stance Deadlifts w/Empty Barbell
4 Kip Swings
4 Ring Rows
8 Alt. Box Step Overs (switch to BJO at halfway point)
WORKOUT (PERFORMANCE)
4 ROUNDS FOR TIME
10 Deadlifts (185/135)
15 Pull-Ups*
20 Box Jump Overs (24/20)
*Option for Chest to Bars.
(Score is Time)
KG BB: (85/60)
POST WORKOUT STRENGTH (ALL)
6X4
Deadlift*
*Build to a Moderates-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
WARM-UP
EMOM X 8 MINUTES
(:40 ON / :20 OFF)
MIN 1 – Arms Only Rowing
MIN 2 – Alt. Samson Lunges MIN 3 – Legs Only Rowing
MIN 4 – Slinkies*
MIN 5 – Half Slide Rowing
MIN 6 – Up-Downs
MIN 7 – Full Slide Rowing
MIN 8 – Burpees
*Touch your toes and walk your hands out to a Plank, like an inchworm. Once there, jump your feet to your hands and stand up, like an Up-Down.
NCFIT BENCHMARK WORKOUT
“DEATH ROW”
EMOM X 20 MINUTES MIN 1 – 15/12 Cal Row
MIN 2 – 12 Burpees
*Scale as needed to accomplish the work in each minute in :50:45 or less.
(Score is Rounds Completed)
OPTIONAL FINISHER (ALL)
3 SETS
20 Straight Arm Banded Lat Push-Downs
20 Alt. Banded Deadbugs
Rest As Needed b/t Sets
WARM-UP
TABATA STYLE
2 ROUNDS (:20 ON / :10 OFF)
Bike
Up-Downs
Shoulder Taps
Alt. Single DB Deadlift Into…
2 ROUNDS
:30 Bike
3 Push-Ups
3 Burpees
6 Alt. Hang DB Cleans
WORKOUT (PERFORMANCE)
AMRAP X 12 MINUTES
15/12 Cal Bike
12 Push-Ups
8 DB Alt. Devils Clean (50/35)
(Score is Rounds + Reps)
KG DB: (22.5/15)
POST WORKOUT STRENGTH (ALL)
5X5
Deadlift*
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
WARM-UP
AMRAP X 4 MINUTES
:30s Cardio Choice #1
8 Alt. Lunges
4/4 Single Arm DB Strict Press
8 Box Step-Ups
8 Tuck-Ups or Sit-Ups
Into…
AMRAP X 4 MINUTES
:30s Cardio Choice #2
4/4 S.A. Front Rack Lunges
4/4 S.A. Push Press
8 Box Jumps
8 V-Ups or Tuck-Ups
SKILL (ALL)
EMOM X 8 MINUTES
MIN 1 – :50 Alt. Turkish Get-Up Practice (Athlete Choice, No Load or Light)
MIN 2 – :50 2 Alt. Box Step-Ups + 1 Box Jump (Athlete Choice)
(No Measure)
WORKOUT (ALL)
3 SETS FOR QUALITY
3:00 Cardio Choice
2/2 KB/DB Turkish Get-Up (Athlete Choice, Light-Mod)
10 Tuck-Up + V-Up*
8/8 KB/DB Goblet Box Step-Up (Athlete Choice, Light-Mod)
16 Box Jumps (Athlete Choice)
-Rest 1:00 b/t Sets-
*1 Rep= 1 Tuck-Up + 1 V-Up.
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.
WARM-UP
LINE DRILLS (-4:00)
100m Run
25′ High Kicks
25′ Toe Touches
25′ Side Shuffle
25′ Karaoke
25′ High Knees
25′ Butt Kickers
100m Run
Into…
2 ROUNDS (-6:00)
10 KB Deadlifts*
8 Slow Ring Rows
6 Scap Pull-Ups
4 Push-Up to Pike**
4 Up-Downs
*RND 2 complete Russian KB Swings.
**RND 2 complete 6 Hand Release Push-Ups.
WORKOUT (PERFORMANCE)
ON A 22:00 RUNNING CLOCK…
1 Mile Run
Immediately Into…
AMRAP IN TIME REMAINING OF…
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 KB Swings (53/35)
(Score is Rounds + Reps)
KG KB: (24/16)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
8 Empty KB Upright Rows
1:00 Calf Smash on KB Horn or Lacrosse Ball
16 SLOW Arm Haulers
-Rest as Needed b/t Sets-
