WORKOUT
FOR TIME
800m Run
100 Double Unders
30 DB Farmer Lunges (50/35)|(35/20)
15 DB Renegade Rows*
400m Run
75 Double Unders
20 DB Farmer Lunges
10 DB Renegade Rows
200m Run
50 Double Unders
10 DB Farmer Lunges
5 DB Renegade Rows
*1 Rep= Push-Up + Row (R) + Row (L)
(Score is Time)
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
Week 9 of 9*
NCFIT BENCHMARK WORKOUT
“WITCH PLEASE”
13 ROUNDS FOR TIME
2 Hang Squat Snatch (135/95)|(95/65)
4 Burpees Over Bar
6 Pull-Ups
(Score is Time)
STRENGTH
2-2-2-2*
Snatch
*Start Light and build to Moderate.
Option to Power or Squat Snatch. This is
a Deload Week.
(Score is Weight)
Week 8 of 9
WORKOUT
6 SETS
ON A 2:00 RUNNING CLOCK…
18 Alt. DB Hang Power Snatch (50/35)|(35/20)
12 Sit-Ups
Max Plank Hold in Time Remaining…
-Rest :30 b/t Sets-
(Score is Shortest Time in Plank)
STRENGTH
5-5-5-5*
Front Squat
*Start Light and build to Moderate. This
is a Deload Week.
(Score is Weight)
Week 8 of 9
WORKOUT
AMRAP x 15 MINUTES
10 Pull-Ups
5 Front Rack Lunge-Lunge-Squat (95/65)|(65/45)*
10 Chest to Bars
5 Burpee Box Crawl Overs
*1 Rep= Lunge (R) + Lunge (L) + Front
Squat.
(Score is Round + Reps)
WORKOUT
EMOM x 25 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Russian KB Swings (Athlete
Choice, Heavy)
MIN 3 – :45 Alt. KB Heel Taps
MIN 4 – :45 Wall Walks
MIN 5 – :45 DBL KB Hold*
STRENGTH
2-2-2-2*
Clean & Jerk
*Start Light and build to Moderate.
Option to Power or Squat Clean. This is a
Deload Week.
(Score is Weight)
Week 8 of 9
NCFIT BENCHMARK WORKOUT
“CLOUDKICKER”
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)|(75/55)
400m Run
*1 Bear Complex = 1 Power Clean + 1
Front Squat + 1 Push Press + 1 Back
Squat + 1 Behind the Neck Push Press
(Score is Time)
WORKOUT
AMRAP x 18 MINUTES
40 Double Unders
20 Alt. V-Ups
10 DB Farmer Box Step-Ups
(50/35)|(35/20)|(24/20)
*Every 1:30 including 0:00 complete 1
Burpee Ring Muscle-Up.
(Score is Rounds + Reps)
STRENGTH
EVERY 1:30 x 10 SETS*
2 Clean & Jerk
*Start Moderate and build to something
Heavy. Clean can be either Squat or
Power.
(Score is Weight)
Week 7 of 9
NCFIT BENCHMARK WORKOUT
“CALIFORNIA DREAMIN”
20 ROUNDS FOR TIME
1 Power Clean & Jerk (185/135)|(135/95)
2 Burpees Over Bar
3 Toes to Bar
(Score is Time)
WORKOUT
4 SETS ON A 6:00 RUNNING CLOCK…
100m KB Farmer Carry (Athlete Choice,
Heavy)
20 Alt. Pistols
30 Box Jumps (24/20)
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Cals)
NCFIT BENCHMARK WORKOUT
“DEVIL IN THE DETAILS”
FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)
*Partition any way needed.
(Score is Time)
