Every 2min Building
3min AMRAP
9 DB Deficit Pushups
6 Deadlifts (Double Overhand)
3 Hang Power Cleans 155/105 or 60%
Rest 1min x 5 Rounds
Pickup where you left off
Every 3 Min Building
Superset with 10-15 Banded Kickbacks each leg
3 Rounds of
15/12 Cal Row
15 Strict Press 95/65
3 Rounds of
12/9 Cal Row
12 Strict Press
3 Rounds of
9/7 Cal Row
9 Strict Press
18min Time Cap
50 Bench Dips & Barbell Curls
Handstand practice and shoulder skill work.
12min AMRAP
10 Hang Power Cleans 95/65
12/9 Cal Row
5 Wall Walks (20ft Handstand Walk)
30min AMRAP
3 DB Clean & Jerks 50/35
6 DB Front Squats
9 Pullups
*Every 10min 75 Situps
4 Alternating Rounds
60sec work 30sec rest
Weighted Plank
Max Tuck or L-Sit Hold
4 Rounds for Time
10 Burpees to Plate 45/35
15 Plate Ground to Overhead
20 Overhead Lunges
200m Run w Plate
Rd1 EMOM for 9min Alternating
7 Deadlifts @60-65%
7 Bench Press @60-65%
12/9 Cal Bike
*rest 1 minute
Rd2 EMOM for 9min Alternating
5 Deadlifts @70-75%
5 Bench Press @70-75%
12/9 Cal Bike
*rest 1 minute
Rd3 EMOM for 9min Alternating
3 Deadlifts @80-85%
3 Bench Press @80-85%
12/9 Cal Bike
Want a little more “sweat equity” bump the Cals to 15/11
50 Barbell Curls
50 Bench Dips
Complete in as few sets as possible
Every Min for 4 Min
3 High Hang Power Snatch
*1min Rest
Every Min for 4 Min
3 Hang Power Snatch Knee
*1min Rest
Every Min for 4min
3 Power Snatch from Floor
10min AMRAP
7 Toes to Bar (situps)
14 DB Snatch 50/35
21 Double Unders (40 singles)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
This is one of the original Benchmark workouts. Give it your all!
Last done 8/26/19
5 Rounds of
10 Weighted Situps
10 Leg Raises
10 Russian Twists (L+R=1)
Every 3min for 5 Sets Building
Superset with 10 Banded Hamstring curls or 5 Nordic Curl Negatives
AMRAP 3Min
30/24 Cal Row
20 American Swings 53/35
Max Pullups (strict)
*Rest 1 Minute and Repeat 4 Additional Rounds
Single leg squat work
12 min AMRAP
8 box jumps 30/24
10 alternating single leg squats
200 m run
