STRENGTH
10-8-6
Tempo Wide Grip Bench Press @30X1*
*Start light and build to a moderate
weight. Use a slightly wider than
standard grip. After each set complete
Max Reps of Diamond Push-Ups.
WORKOUT
6 SETS
ON A 3:00 RUNNING CLOCK…
30/24 Cal Row
Max Reps in the Remaining Time…
ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows
-Rest :30 b/t Sets-
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 3 Thrusters*
MIN 2 – Complete one of the below
Complexes…
Option 1…
1 Ring Kip Swing + 1 Hips to Rings
+ 1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Kip Swing + 1 Big Kip Swing +
1-2 Jumping Chest to Bar Pull-Ups
NCFIT BENCHMARK WORKOUT
“MYMC 22.3”
15 ROUNDS FOR TIME
1 Ring Muscle-Up or 2 Jumping Chest to Bar
3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar
WORKOUT
5 SETS
ON A 3:00 RUNNING CLOCK…
15/12 Cal Row*
20 Alt. Single Arm Russian KB Swing (35/26)
Max Alt. V-Ups in Time Remaining…
-No Extra Rest b/t Sets-
*Increase Row by 5/4 Cals each Set.
COOL DOWN
2 ROUNDS FOR RECOVERY
1:00 EZ Row
12 Slow Arm Haulers
10 Alt. Bird Dogs
8/8 Side Plank Rotations
1:00 Child’s Pose
NCFIT BENCHMARK WORKOUT
“CINDY-RELLA”
AMRAP x 6 MINUTES
3 Strict Pull-Ups
6 Feet Elevated Plate Push-Ups
9 Plate Front Squats (Athlete Choice)
-Rest 1:30-
AMRAP x 7 MINUTES
4 Chest to Bar Pull-Ups
8 Hand Release Push-Ups
12 Jumping Air Squats
-Rest 1:30-
AMRAP x 8 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Clean & Jerk*
NCFIT BENCHMARK WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
WORKOUT
FOR TIME
200m Run
40 Box Jumps (24/20)
600m Run
80 Alt. DB Goblet Box Step-Overs (50/35)
600m Run
40 Box Jumps
200m Run
POST WORKOUT STRENGTH
EMOM x 8 MINUTES
MIN 1 – :40 Alt. Seated Arnold Presses
MIN 2 – :40 DBL DB OH Hold*
*Stand for DBL DB Hold.
NCFIT BENCHMARK WORKOUT
“MYMC 22.2”
1.) AMRAP x 10 MINUTES
6 Power Snatches (95/65)|(65/45)
8 Push Press
24 Double Unders or 50 Single Unders
-Rest 2:00 b/t Part 1 & Part 2-
2.) ON AN 8:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Power Snatch +
1 Hang Power Snatch
WORKOUT
EMOM x 25 MINUTES
MIN 1 – :45 Slam Balls (30/20)
MIN 2 – :45 Russian Twists*
MIN 3&4 – Max Cal Cardio Choice
MIN 5 – Walking Rest
NCFIT BENCHMARK WORKOUT
“STRAIGHT 100.”
FOR TIME
25 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)
50 Box Jumps (24/20)
25 Cal Row
STRENGTH
3 SETS
12-15 PVC Banded Lat Push-Downs
5-7 Wide Grip Pull-Ups
-Rest As Needed b/t Sets-
WORKOUT
3 SETS
ON AN 8:00 RUNNING CLOCK…
400m Run
30 Weighted Sit-Ups*
20 Pull-Ups
400m Run
-Rest the Remainder of the Set-
*Hold DB (Athlete Choice, Moderate) in
Goblet Position against chest.
