STRENGTH
EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**
-Rest As Needed b/t Sets-
(Score is Weight)
Week 4 of 9
WORKOUT
FOR TIME
10 Push Jerks (155/105)|(115/75)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks
(Score is Time)
STRENGTH
4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull
-Rest As Needed b/t Sets-
(Score is Weight)
Week 4 of 9
WORKOUT
AMRAP x 10 MINUTES*
1-2-3-and so on…
Bar Muscle-Ups
2-4-6-and so on…
Deadlifts (255/175)|(175/115)
*Complete 12 Russian KB Swings
(53/35)|(35/26) after each full set.
(Score is Rounds + Reps)
STRENGTH
6-6-4*
Front Squat
*Start Moderate-Heavy and build to
Heavy.
(Score is Weight)
Week 4 of 9
WORKOUT
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – Wall Balls (20/14)|(14/10)
MOVT 2 – Cal Row
MOVT 3 – Alt. Overhead Wall Ball Lunges
MOVT 4 – Cal Row
*1 SET= MOVT 1-MOVT 4
-No Additional Rest b/t Sets-
(Score is Total Reps)
STRENGTH
EMOM x 12 MINUTES*
1 High Hang Power Clean +
1 Hang Power Clean
WORKOUT
EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
7 Hang Power Cleans (115/75)|(75/55)
7 Handstand Push-Ups
*Pick up where you left off.
WORKOUT
FOR TIME*
200m DB Farmer Carry (50/35)
160 Alt. DB Farmer Lunges
120 Alt. DB Slides
80 Alt. No Push-Up Renegade Rows
*Pick Your Path…
Option 1 – Straight Through
Or…
Option 2 – 4 Rounds of…
50m DB Farmer Carry
40 Alt. DB Farmer Lunges
30 DB Slides
20 Alt. No Push-Up Renegade Rows
Or…
Option 3 – 2 Rounds of…
100m DB Farmer Carry
80 Alt. DB Farmer Lunges
60 Alt. DB Slides
40 Alt. No Push-Up Renegade Rows
STRENGTH
4 SETS*
1 Push Jerk +
1 Split Jerk
WORKOUT
FOR TIME
4 ROUNDS
5 Push Jerks (155/105)
10 Toes to Bar
50 Double Unders
-Rest 2:00-
3 ROUNDS
4 Push Jerks (185/135)
8 Toes to Bar
40 Double Unders
-Rest 2:00-
2 ROUNDS
3 Push Jerks (205/145)
6 Toes to Bar
30 Double Unders
STRENGTH
8-6-6*
Front Squat
NCFIT BENCHMARK WORKOUT
“FLATLINE”
7 SETS
ON A 2:30 RUNNING CLOCK…
20/15 Cal Row
8 Front Squats (135/95)
Max Burpees Over Bar in Time
Remaining…
-Rest :30 b/t Sets-
STRENGTH
EMOM x 12 MINUTES*
1 High Hang Power Snatch +
1 Hang Power Snatch
WORKOUT
AMRAP x 16 MINUTES
10 Hang Power Snatch (75/55)
20 Box Jump Overs (24/20)
20 Russian KB Swings (53/35)
10 Chest to Bar Pull-Ups
STRENGTH
1.) EMOM x 8 MINUTES
1 Hang Muscle Clean
+
1 Hang Power Clean*
*Start Light and build to Moderate.
(Score is Weight)
2.) EMOM x 5 MINUTES
2 Hang Power Cleans*
*Start Moderate and build to workout weight.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
1-2-3-and so on…
Hang Power Cleans (185/135)|(135/95)
2-3-4-and so on…
Strict Pull-Up
3-4-5-and so on…
Toes to Bar
(Score is Rounds + Reps)
STRENGTH
4 SETS
5 Drop Jerks*
-Rest As Needed b/t Sets-
*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.
(Score is Weight)
Week 2 of 9
NCFIT BENCHMARK WORKOUT
“DEJA VU”
EMOM x 20 MINUTES
MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)|(35/20)
MIN 2 – Rest
(Score is Total DB S2OH Reps)
