Category Archives: WOD

NCFIT BENCHMARK WORKOUT “AVA” AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65)

SKILL ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups WORKOUT FOR TIME 72/58 Cal Bike (7:00 max) 48 Toes to Bar 24 Renegade Row (50/35)) 12 Burpee Bar Muscle-Ups

STRENGTH 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at Moderate weight WORKOUT AMRAP x 14 MINUTES 15 Wall Balls (20/14) 10 Hang Power Clean (115/75) 5/5 Front Rack Lunge* *Perform all 5 reps on the Left side then 5 reps on the Right side

32 Hokies 7 Rounds 4 Squat Clean & Jerks (135/95) 16 Deadlifts (135/95) 32 Double Unders

WORKOUT 5 ROUNDS FOR TIME 400m Run 20 Slam Balls (30/20)|(20/10) 20 Slam Ball Walking Lunges* *Slam Ball held in a bear hug.

STRENGTH 3 SETS FOR QUALITY 10 Bench Press (Athlete Choice, Mod-Heavy) 10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate) -Rest as Needed b/t Sets- WORKOUT AMRAP x 12 MINUTES* 2-4-6-8-10-etc… Up-Down Box Jumps (30/24) *Perform 2 Wall Walks after each full Set

STRENGTH 7-5-5-3-3 Strict Press* *10 DB or KB Goblet Squats after each working set BENCHMARK WORKOUT “RUN IT BACK” 2 SETS 15-12-9 Thrusters (135/95) Cal Bike* -Rest 3:00 b/t Sets-

WORKOUT FOR TIME* 30-30-20-20-10-10 Russian KB Swings (53/35) Sit-Ups *After each full set, complete 30 Double Unders. FINISHER ON A 5:00 RUNNING CLOCK… Accumulate Max Time in a Push-Up Plank* *Each time you break perform 10 Push-Ups

STRENGTH 8-8-6-6 Deadlift* *Start Moderate-Heavy and Build to Heavy BENCHMARK WORKOUT “DIANE” FOR TIME 21-15-9 Deadlift (225/155) Handstand Push-up FINISHER 3 SETS 15 Diamond Push-Ups 15 DB or BB Skull-Crushers (Athlete Choice, Light)

WORKOUT AMRAP x 20 MINUTES 25/20 Cal Bike 2 Rope Climbs 100m Single KB Suitcase Carry (53/35) 2 Rope Climbs 20 KB Hollow Flutter Kicks

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Hang Squat Clean WORKOUT 3 ROUNDS FOR TIME 25 Sit-Ups 15 Slam Balls (30/20) 5 Hang Squat Cleans (185/135)

WORKOUT 5 SETS FOR MAX REPS 1:00 – Walking Lunges 1:00 – Double Unders 1:00 – 200m Run 1:00 – Crossbody Mountain Climbers 1:00 – Plank Hold or Glute Bridge Hold