STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Back Squat*
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls (30/20)
MIN 3 – :45 Max Sit-Ups
*Option to build or use the same weight
for all sets. Bar can come from floor or
rack.
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Ground to
Overhead*
*Start Light and Build to Moderate. Goal
is perfect mechanics.
NCFIT BENCHMARK WORKOUT
“OPEN 20.1”
10 ROUNDS FOR TIME
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Bench Press*
WORKOUT
6 SETS
ON A 2:00 RUNNING CLOCK…
20/15 Cal Bike
Max Strict Pull-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Deadlift*
WORKOUT
AMRAP x 10 MINUTES
2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings (70/53)
32 Double Unders
STRENGTH
3 SETS
10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups
-Rest As Needed b/t Sets-
WORKOUT
5 SETS
ON A 4:00 RUNNING CLOCK…
12 Chest to Bar Pull-Ups
18 KB Swings (53/35)
200m Run
-Rest Remainder of Time
STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
NCFIT BENCHMARK WORKOUT
“OPEN 18.2”
FOR TIME
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)
DB Facing Burpees
WORKOUT
3 SETS
60/48 Cal Row
5 Rope Climbs
40 Sit-Ups
80 Double Unders
-Rest 2:00 b/t Sets-
STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Bench Press*
WORKOUT
4 ROUNDS FOR TIME
24 Up-Downs
21 DB Floor Press (50/35)
18 Slam Balls (30/20)
15 Jumping Air Squats
STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Deadlift*
WORKOUT
AMRAP x 10 MINUTES
20/15 Cal Bike
3 Deadlifts (315/205)*
*Increase Reps by 2 after each full round.
STRENGTH
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Back Squat*
WORKOUT
AMRAP x 13 MINUTES
12 Back Rack Reverse Lunges (115/75)*
400m Run
*After each full round, increase reps by 4
Reps. Ex. R1 = 12 Reps, R2 = 16, and so
on.
