STRENGTH
4-2-2*
Front Squat
*Start Heavy and end Heavy+. Goal is to
start and end heavier than last week.
(Score is Weight)
Week 7 of 9
WORKOUT
AMRAP x 8 MINUTES
30 Double Unders
5 Front Squats (155/105)|(115/75)
(Score is Rounds + Reps)
STRENGTH
4 SETS*
1 Clean
+
1 Hang Squat Clean
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy.
Clean can be Power or Squat.
(Score is Weight)
Week 6 of 9
WORKOUT
ON A 15:00 RUNNING CLOCK…
Complete as much of the work as
possible…*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans (115/75)|(75/55)
*Partition as needed. If do not complete
all 225 reps, every rep left at the 15:00 is
added as seconds to your time. Ex:
Complete only 200 reps…score is 15:25.
(Score is Time)
STRENGTH
4 SETS
10/10 Single Arm DB Bent Over Rows
15-20 DB Floor Press
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
4 SETS FOR MAX REPS
1:00 – 50′ Shuttle Runs*
1:00 – Box Step-Overs (24/20)
1:00 – Strict Pull-Ups
1:00 – Up-Downs
*Each 50′ intervals counts as 1 Rep. If no
access to 50′ complete a 200m Run.
-No Additional Rest b/t Sets-
(Score is Total Reps)
STRENGTH
4 SETS*
1 Snatch**
+
1 Hang Squat Snatch
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy.
**Snatch can be Power or Squat.
(Score is Weight)
NCFIT BENCHMARK WORKOUT
“ATLAS”
EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat
*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)
(Score is Weight)
STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Deep Hang Power Clean
*Start Moderate and build to
Moderate-Heavy. Catch at parallel or
slightly above.
(Score is Weight)
Week 5 of 9
NCFIT BENCHMARK WORKOUT
“THE FIFTH ELEMENT”
5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run
STRENGTH
6-4-4*
Front Squat
*Start Moderate-Heavy and build to
Heavy. The goal should be to start/end
heavier than last week.
(Score is Weight)
Week 5 of 9
WORKOUT
AMRAP x 10 MINUTES
1 Rope Climb
2 Front Squats (205/145)|(145/100)*
10 Box Jump Overs (24/20)
*Can be taken from the floor or rack.
(Score is Rounds + Reps)