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
4-4-2*
Front Squat
*Start Heavy and end Heavy+
(Score is Weight)
Week 6 of 9
WORKOUT
AMRAP x 15 MINUTES
15/12 Cal Bike
30 Alt. Mountain Climbers
15 Box Jump (24/20)
30 Alt. Bicycle Crunches
(Score is Rounds + Reps)
STRENGTH
4 SETS*
1 Power Clean
+
2 Split Jerk
*Start Moderate and build to
Moderate-Heavy.
(Score is Weight)
Week 6 of 9
WORKOUT
10 ROUNDS FOR TIME
1 Power Clean & Jerk (225/155)|(155/105)
5 Burpees Over Bar
100m Run
(Score is Time)
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
(Score is Time)
WORKOUT
EMOM x 28 MINUTES
MIN 1 – :45 Max Strict Pull-Ups
MIN 2 – :45 Cardio Choice (Cals)
MIN 3 – :45 Max Toes to Bar
MIN 4 – :45 DBL KB Static Hold (Athlete
Choice, Moderate)*
*Static Hold Options:
Farmer
Overhead
Front Rack
Mixed Grip
(Score is Total Reps of Pull-Ups, Cals, & TTB)
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)
STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Snatch
+
1 Deep Hang Power Snatch
*Start Moderate and build to
Moderate-Heavy. Catch at parallel or
slightly above.
(Score is Weight)
Week 5 of 9
WORKOUT
4 ROUNDS FOR TIME
15/12 Cal Row
7 Power Snatches (115/75)|(75/55)
-Rest 2:00-
4 ROUNDS FOR TIME
15 Up-Downs Over Bar
7 Power Snatches
(Score is Total Time)
STRENGTH
2-2-2-2-2
Split Jerk*
*Start Moderate-Heavy and build to
Heavy.
(Score is Weight)
Week 5 of 9
WORKOUT
AMRAP x 15 MINUTES
5 Renegade Rows (50/35)|(35/20)*
10/8 Cal Bike
20 Slam Balls (30/20)|(20/10)
40 Alt. Crossbody Mountain Climbers
*1 Rep= Push-Up + Row (R) + Row (L).
(Score is Rounds + Reps)
STRENGTH
4 SETS*
2 Pausing Snatch Deadlifts**
+
1 Snatch Pull
-Rest As Needed b/t Sets-
(Score is Weight)
Week 4 of 9
NCFIT BENCHMARK WORKOUT
“DOUBLE DOWN”
4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats (165/115)|(125/85)
*Each time you break during a set of 22
T2B (no penalty when finishing the
set)…perform 10 Jumping Air Squats to
6″ Target. Each time you break during a
set of 11 OHS (no penalty when finishing
the set)…perform 5 Up-Down Over Bar.
(Score is Time)
WORKOUT
ON A 25:00 RUNNING CLOCK…
100/75 Cal Bike
Immediately Into…
AMRAP in Remaining Time Of…
6 Strict Pull-Ups
12 Alt. DB Farmer Box Step-Ups
(50/35)|(35/20)|(24/20)
18 Alt. No Push-Up Renegade Rows
32 Double Unders
(Score is Rounds + Reps)
