SKILL
EMOM x 8 MINUTES
MIN 1 – 3 Hang Power Snatches*
MIN 2 – Complete one of the below
Complexes…
Option 1…
1 Strict Ring Muscle-Up + 1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Strict Pull-Up + 2-3 Kipping Pull-Ups
*Build up to or past workout weight.
WORKOUT
3 ROUNDS FOR TIME
80 Double Unders
12 Hang Power Snatch (135/95)|(95/65)
6 Up-Down Ring Muscle-Ups
NCFIT BENCHMARK WORKOUT
“FORREST RUMP”
4 SETS
ON A 7:00 CLOCK…
800m Run
10 Alt. DB Farmer’s Lunges (50/35)*
10 Toes to Bar*
Rest with Time Remaining…
-No Additional Rest b/t Sets-
*Add 5 Reps each set.
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
NCFIT BENCHMARK WORKOUT
“OPEN 13.2”
AMRAP x 10 MINUTES
5 Shoulder to Overhead (115/75)
10 Deadlifts
15 Box Jumps (24/20)
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Bench Press
WORKOUT
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)
Immediately Into…
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Ring Rows
SKILL
3 SETS
20 Banded Lat Push Down
3-5 Kip Swings
2-4 Kipping Pull-Up w/:02 Pause at Top
-Rest As Needed b/t Sets-
4 ROUNDS FOR TIME*
4 Strict Pull-Ups
16 Alt. DB Hang Muscle Snatch (35/20)
6 Pull-Ups
24 Sit-Ups
8 Chest to Bar Pull-Ups
48 Double Unders
STRENGTH
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Deadlift*
WORKOUT
EMOM x 16 MINUTES
MIN 1&2 – 35/28 Cal Bike
MIN 3 – 7 Sumo Deadlifts (275/185)+ Max Up-Downs to a Target
MIN 4 – Rest
STRENGTH
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Back Squat*
WORKOUT
5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats (50/35)
8 Alt. DB Goblet Lunges
100m Run
-Rest 1:00 b/t Sets-
*Pick-up where you left off
EXTENDED WARM-UP
3 SETS
5 TNG Power Snatches
1 Round of Gymnastic Complex**
**1 Rep of Complex=2 Hips to Rig+1 Bar Muscle-Up
NCFIT BENCHMARK WORKOUT
“OPEN 19.4”
3 ROUNDS FOR TIME
10 Power Snatches (95/65)
12 Bar Facing Burpees
-Rest 3:00-
3 ROUNDS FOR TIME
10 Bar Muscle-Ups
12 Bar Facing Burpees
STRENGTH
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Bench Press
WORKOUT
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Slam Balls (30/20)
WORKOUT
3 SETS
AMRAP x 7 MINUTES**
14 Box Jump Overs (24/20)
7 Ring Dips
14 Single DB Alt. Overhead Lunges (50/35)*
7 Hand Release Push-Ups
*Switch hand holding DB as needed.
-Rest 1:30 b/t Sets-
**Pick up where you left off in each
AMRAP.
