Strength/Skill
EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press
Workout
NCFIT BENCHMARK WORKOUT
“CARDIO HEAVEN”
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Time Cap-
AMRAP x 15 MINUTES
4 DB Cleans
8 DB Thrusters
12 V-Ups
16 Double-Unders
5min rest
For time
800m run
30 burpee box jumps
Max DU in 5min
*Everyone attempts DU
**For more of a challenge, Max Unbroken
100 KBS
100 Burpees
*Break up reps however you like
**Every 2min 100m Run
***Begin with 100m Run
Tabata: Wall Plank
Teams of 3
19min amrap
Follow the leader
3 Hang Power Snatch 115/75
6 T2B
9 bar hopping burpees
6 cal bike
Workout
EMOM x 24 MINUTES
MIN 1 – 15 DB Deadlifts
MIN 2 – 200m Run
MIN 3 – 15 Box Jumps
MIN 4 – :45 Side Plank*
*Rounds 1 & 3 & 5 – Right Side Plank
Rounds 2 & 4 & 6- Left Side Plank
Strength/Skill
5-5-5-5-5
Tempo Deadlift (31X1)
4 SETS
15 Deadlifts (155/105)
30 Sit-ups
30 Walking Lunges
-1:30 Rest b/t Sets-
For time:
3 rounds
500m row
50 sit ups
50 Push ups
50 lunges
20 cal bike
Workout
FOR TIME
500m Row
40 Push-Ups
400m Row
30 Push-Ups
300m Row
20 Push-Ups
200m Row
10 Push-Ups
200m row
10 lunges
300m row
20 lunges
400m row
30 lunges
500m row
40 lunges
Workout
2 Round
2:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Air Squat
then…
1:00 Max Cal Bike
STATION 2
1:00 Sit-ups
then…
1:00 Max Double Unders
STATION 3
1:00 Air Squat
then…
1:00 Max Hollow Rocks
STATION 4
1:00 Sit-ups
then…
1:00 Max Shoulder Press
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