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*
10/25/2022
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)
10/24/2022
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)
10/21/2022
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)
10/20/2022
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)
10/19/2022
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)
10/18/2022
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)
10/17/2022
STRENGTH
EVERY 1:30 x 10 SETS*
2 Snatches
*Start Moderate and build to something
Heavy. Snatch can be either Squat or
Power
(Score is Weight)
Week 7 of 9
WORKOUT
4 SETS
10 Deadlifts (115/75)|(75/55)
8 Hang Power Snatch
6 Shoulder to Overhead
4 Wall Walks
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
10/14/2022
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)
10/13/2022
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)
