STRENGTH
ON A 18:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
WORKOUT
EMOM x 10 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 10 No Push-Up Renegade Rows (35/20)
FINISHER
CHAD PREP
400/200 Alt Box Step-Ups
10/29/2021
STRENGTH
7-5-3
Tempo Back Squat
WORKOUT
EMOM x 16 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – :45 Wall Sit
MIN 4 – :45 Max Hand Release Push-Ups
10/28/2021
STRENGTH
7-5-3-7-5-3 Deadlift
*Wave Loading. Second 7-5-3 should be
heavier than first 7-5-3. Looking for
Moderate in first then Moderate-Heavy in
second.
NCFIT BENCHMARK WORKOUT
“THE INFERNO”
FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)
75 Double Unders
35 Air Squats
20 Deadlifts (185/135)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)
10/27/2021
STRENGTH
5-5-5-5
Push Jerk*
WORKOUT
AMRAP x 17 MINUTES
400m Run
12 Push Jerks (155/105)
10/26/2021
STRENGTH
ON A 8:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Hang Power Clean
Into…
ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Clean
WORKOUT
FOR TIME
30/25 Cal Bike
20 Hang Power Cleans (135/95)
-Rest 3:00-
30/25 Cal Bike
20 Hang Squat Cleans (95/65)
10/25/2021
STRENGTH
7-5-3
Bench Press
WORKOUT
EVERY 3:00 x 5 SETS
15/12 Cal Row
20 Tuck-Ups
Max Burpees in Time Remaining…
-Rest 1:00 b/t Sets-
10/22/2021
STRENGTH
EMOM x 6 MINUTES*
2 Push Press +
2 Push Jerks
Into…
EMOM x 6 MINUTES**
1 Push Press +
1 Push Jerk
WORKOUT
10 ROUNDS FOR TIME
10 Push-Ups*
12 Plate Ground to OH (45/35)
*Option to do DB Deficit Push-Ups.
10/21/2022
STRENGTH
6 SETS*
1 Hang Squat Clean
+
1 Squat Clean Thruster
NCFIT BENCHMARK WORKOUT
“PAINKILLER”
5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters (115/75)
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-
10/20/2021
STRENGTH
4×3
Tempo Bench Press (21X1)*
WORKOUT
2 ROUNDS FOR TIME
40 Burpees
800m Run
40 Slam Balls (30/20)
10/19/2021
STRENGTH
EVERY 3:00 x 4 SETS
6-8 Sumo Deadlifts*
3-5 Box Jumps (30/24)
“NCFIT BENCHMARK WORKOUT
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
