Category Archives: WOD

NCFIT BENCHMARK WORKOUT “D.T. DEJA VU” 5 ROUNDS FOR TIME 12 DB Deadlifts (50/35) 9 DB Hang Power Cleans 6 DB Shoulder to OH -Rest 1:00- 5 ROUNDS 6 DB Shoulder to OH 9 DB Hang Power Cleans 12 DB Deadlifts

WORKOUT 12 ROUNDS FOR TIME 4 Up-Down Box Climb Overs (30/24)* 2 Ring or Bar Muscle-Up FINISHER & COOL DOWN 1. IN TEAMS OF 2… FOR TIME 100 Slam Balls 100 Burpees Then… 2. FOR RECOVERY 5:00 Foam Roll Lats

SKILL 3 SETS FOR QUALITY 10 Alt. Tempo Pistol Squats (2020)* 1:00 Row (EZ) *Use a post or upright if needed to control the descent and ascent. -Rest 1:00 b/t Sets- WORKOUT ON A 4:00 RUNNING CLOCK x 4 SETS 25 Russian KB Swings (70/53) 25/20 Cal Row Max Air Squats or Alt. Pistol Squats […]

WORKOUT 4 ROUNDS FOR TIME 400m Run 24 Sit-Ups 12 Push Press (115/75) POST WORKOUT SKILL ON A 15:00 RUNNING CLOCK… Practice Handstand Walking Options* Option 1 – HS Walk or Assisted Walk Option 2 – Freestanding HS Hold or Wall Hold Option 3 – Pike “Around the Worlds”

SKILL “REVERSE TABATA” 8 SETS (:10 ON /:20 OFF) MOVT 1 – Top of Ring Dip Hold MOVT 2 – Bottom of Ring Dip Hold *Alt. Movements for 8 Sets Total. WORKOUT AMRAP x 18 MINUTES 10-8-6-4-2 Power Cleans (185/135) 10-8-6-4-2 Ring Dips 30-30-30-30-30 Double Unders

WORKOUT EMOM x 20 MINUTES* MIN 1 – 25 Slam Balls (30/20)|(20/10) MIN 2 – 20/15 Cal Row MIN 3 – 15 Toes to Bar MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35) MIN 5 – Rest

SKILL 2 SETS FOR QUALITY :20 Alt. Handstand Shoulder Taps -Rest as needed b/t Sets- Then Into… 2 SETS FOR QUALITY 3 Strict HSPU* + :20 HS Hold WORKOUT 3 SETS FOR TIME 200m Run Immediately into… 2 ROUNDS 7 Push Jerk (155/105)|(115/75) 7 Handstand Push-Ups* Immediately into… 200m Run -Rest 1:30 b/t Sets- (Score is […]

STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep TNG Deadlift* *Option for “”Library TNG”” Deadlift (Score is Weight) NCFIT BENCHMARK WORKOUT “GET A GRIP” FOR TIME 6-9-12-15 Deadlift (315/225)|(225/155) 15-12-9-6 Bar Muscle-Up (Score is Time)

WORKOUT 4 SETS FOR REPS 1:00 – Max DB Floor Press (50/35)|(35/20) 1:00 – Max Sit-Ups 1:00 – Max Box Jump Overs (24/20) 1:00 – Max Cal Bike -Rest 1:00 b/t Sets- (Score is Reps)

STRENGTH 3-3-3-3-3 Hang Squat Snatch *Start Light and build to Moderate-Heavy. (Score is Weight) WORKOUT AMRAP x 10 MINUTES 7 Hang Squat Snatch (95/65)|(65/45) 14 Burpees Over Bar (Score is Rounds + Reps)  

STRENGTH 10-8-6* Tempo Back Squat or Tempo Front Squat** WORKOUT BENCHMARK WORKOUT “SPEED DEMON” 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25) 30 Up-Downs -Hard Cap 8:00-

SKILL 3 SETS 3 Hang Power Cleans* Then immediately Into… 5 Strict Hanging Knee Raise + 5 Kipping Knees to Chest + 5 Toes to Bar -Rest 1:00 b/t Sets- WORKOUT FOR TIME 30 Toes to Bar 7 Hang Power Cleans (205/145) 10 Deadlifts 20 Toes to Bar 7 Hang Power Cleans 15 Deadlifts 10 […]