EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 – 2-3 Ground to Overhead*
MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips
NCFIT BENCHMARK WORKOUT
“ELIZA & BETH”
FOR TIME
9-7-5
Ground to Overhead (185/135)
21-15-9
Ring Dips
-Rest 3:00-
15-12-9
Ground to Overhead (95/65)
21-15-9
Burpees Over the Bar
Freaky Friday!!! 
WORKOUT
8 SETS (:20 ON/ :10 OFF)
MOVT 1 – Slam Balls (30/20)
MOVT 2 – Push-Ups
MOVT 3 – Slam Ball Russian Twists
MOVT 4 – Up-Downs
1 SET = MOVT 1 to MOVT 4.
-No Additional Rest b/t Sets-
SKILL
1.) 2 SETS
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
-Rest As Needed b/t Sets-
Into…
2 SETS
3 Ring Transition Drills
-Rest As Needed b/t Sets-
2.) 2 SETS
1 Ring Kip Swings +
1 Hips to Rings +
1 Ring Muscle-Up
WORKOUT
AMRAP x 10 MINUTES
1-2-3-and so on…
Ring Muscle-Ups
Power Cleans (205/145)
WORKOUT
FOR TIME*
5:00 ON / 1:00 OFF**
240 Double Unders
180/144 Cal Row
120 Sit-Ups
60 Front Rack Lunges (135/95)
*Complete sets of 5:00 ON / 1:00 OFF
until all work is completed.
**Partition 1 of 2 Ways ONLY…
Option 1 — Straight Through, No Partition
or…
Option 2 — Partition into 4 Sets of…
60 Double Unders
45 Cal Row
30 Sit-Ups
15 Lunges
STRENGTH
EVERY 1:30 x 6 SETS*
1 Power Snatch +
1 Hang Power Snatch +
1 Overhead Squat
NCFIT BENCHMARK WORKOUT
“FANCY NANCY”
10 ROUNDS FOR TIME
12/10 Cal Bike
7 Hang Squat Snatch (75/55)
WORKOUT
FOR TIME
60 Up-Down Box Jumps (24/20)
30 Strict Handstand Push-Ups
30 Up-Down Box Jumps
15 Strict Handstand Push-Up
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
FINISHER
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Hollow Body Rocks
MOVT 2 – Russian Twists
1 SET = MOVT 1 + MOVT 2.
STRENGTH
EVERY 1:30 x 5 SETS
1 Power Clean +
2 Hang Power Clean
WORKOUT
1.) 3 SETS*
AMRAP x 3 MINUTES
1 Power Clean (185/135)
2 Front Squats
3 Toes to Bar
-Rest :30 b/t Sets-
*Pick-up where you left off.
-Rest a Full 2:00 b/t Part 1 & Part 2-
2.) 3 SETS*
AMRAP x 3 MINUTES
3 Hang Power Cleans (135/95)
6 Front Squats
9 Sit-Ups
-Rest :30 b/t Sets-
*Pick-up where you left off.
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Push Jerk
WORKOUT
5 SETS
25/20 Cal Bike
Immediately into…
Max Unbroken Push Jerks*
*Use 75% of established 5-Rep from
strength. Goal is at least 8-12+ reps.
-Rest 1:30 b/t Sets-
WORKOUT
6 SETS FOR MAX REPS
MIN 1 – Max Double Unders
MIN 2 – Max Burpees
MIN 3 – 6 Tempo Deadlifts (205/145)*
*Strict Adherence to a Tempo @ 2121
POST WORKOUT STRENGTH
3 SETS
15 Arm Haulers
15 Band Pull-Aparts
15 Banded Overhead Tricep Extensions
-Rest As Needed b/t Sets-
