STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Thruster*
*Thruster-Jerk is not an option.
NCFIT BENCHMARK WORKOUT
“HAYMAKER”
4 SETS
ON A 3:30 RUNNING CLOCK…
200m Run
10 Burpees Over the Bar
4 Thrusters (155/105)*
-Rest Remaining Time-
*Add one rep to your Thruster Each
Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 /
Set 4 = 7.
WORKOUT
EMOM x 24 MINUTES
MIN 1 – :45 KB Upright Row (Athlete
Choice, Moderate)
MIN 2 – :45 KB Static Hold of Choice*
MIN 3 – :45 KB Horn Taps KB
MIN 4 – :45 Static Hold of Choice*
*Static Hold Options:
Single Arm KB Front Rack/ OH Hold
KB Gun Hold
Wall Sit (KB Weighted Optional)
Tall Plank
Tuck/ Hollow Hold
Reverse Plank
*Must choose 2 different Static Holds.
STRENGTH
EVERY 1:30 x 6 SETS*
1 Snatch Deadlift +
1 Hang Snatch+
1 Snatch
WORKOUT
5 SETS
15/12 Cal Bike Sprint
-Rest :30-
Max Unbroken Power Snatches (Athlete
Choice, Moderate)*
-Rest 2:00 b/t Sets-
HERO WORKOUT
“SMALL”
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jumps (24/20)
800m Run
WORKOUT
AMRAP x 16 MINUTES
10 Deadlifts (225/155)
15 Slam Balls (30/20)
20 Ring Rows
FINISHER
2-3 SETS
8/8 Pulsing Lunge*
16 Slam Ball Glute Bridge-Ups
:30 BW Glute Bridge-Up Hold
WORKOUT
1.) “ANNIE”
FOR TIME
50-40-30-20-10
Double Unders
Sit-Ups
(Score is Time)
NOTE: Last Seen 3/30/2021
-Rest 2:00 b/t Part 1 & Part 2-
2.) “KAREN”
FOR TIME
150 Wall Balls (20/14)
WORKOUT
AMRAP x 16 MINUTES
1:00 Cardio Choice
8/8 KB/DB Snatch (Athlete Choice, Moderate)
100m OH Walk*
20 Alt. KB/DB Horn Taps
*Switch Arms at 50m.
POST WORKOUT STRENGTH
3 SETS
10/10 KB Goblet Split Squats*
-Immediately Into-
12 Tempo KB RDL @ 30X1
*On 10th rep of each leg, hold bottom of
Split Squat for :15 then stand.
-Rest As Needed b/t Sets-
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Power Clean
NCFIT BENCHMARK WORKOUT
“THE HILLS HAVE THIGHS”
EMOM x 24 MINUTES
MIN 1 – Complete 1 Round*
MIN 2 – Max Cal Bike
MIN 3 – Rest
*1 Round:
1 Power Clean (100% of 3-Rep Power
Clean)
4 Box Jumps (24/20)
12 Slam Balls (30/20)
STRENGTH
EMOM x 8 MINUTES
MIN 1 – :40 Wall/Box Hollow Body Hold
MIN 2 – Complete one of the below
options…
Option 1:
3-5 Deficit Handstand Push-Ups
Or…
Option 2:
3-5 Handstand Negatives
Or…
Option 3:
3-5 Slow DB Strict Press (:03 Lower)
WORKOUT
FOR TIME
50 Burpees
Immediately Into…
8 ROUNDS
5 Handstand Push-Ups*
7 Back Squats (115/75)
Immediately Into…
50 Burpees
WORKOUT
AMRAP x 12 MINUTES
12 Chest to Bar Pull-Ups
36 Double Unders
100m Run
-Rest 2:00-
AMRAP x 6 MINUTES
6 Pull-Ups
18 Double Unders
50m Run
