WORKOUT
Benchmark- “DIANE”
For time:
21-15-9:
Deadlifts (155/225 lb)
Handstand push-ups
(Score is time)
POST-WORKOUT STRENGTH
Build to a heavy 5-rep deadlift
(Score is weight)
11/08/2022
PRE-WORKOUT SKILL WORK
Every 1:30 x 6 sets:
6 DB thrusters
(Score is weight)
WORKOUT
AMRAP 12:
400-m run
8 DB squats (35/50 lb)
30 double-unders
(Score is rounds + reps)
11/07/2022
WORKOUT
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses
(Score is weight)
POST-WORKOUT LIFT
On an 8:00 clock:
8 barbell bent over rows
– Build to a heavy set.
11/04/2022
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
(Score is Weight)
Week 9 of 9
WORKOUT
EMOM x 10 MINUTES
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)
-Rest with Time Remaining-
(Score is Weight)
11/03/2022
WORKOUT
5 SETS
ON A 4:00 RUNNING CLOCK…
35/30 Cal Row
15 Hand Release Push-Ups
15 Ring Rows
-Rest with Time Remaining-
(Score is Slowest Set)
11/02/2022
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
(Score is Weight)
Week 9 of 9
WORKOUT
AMRAP x 8 MINUTES
24 Wall Balls (20/14)|(14/10)
12 Toes to Bar
(Score is Rounds + Reps)
11/01/2022
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)
10/31/2022
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)
10/28/2022
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)
10/27/2022
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)
