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WOD 5/15/17

May 14, 2017

Today we will be retesting the benchmark workout Linda, originally completed on 3/27/17. We will use our previous scores to see if we have made progress in all around fitness over the past 6 weeks. Keep in mind that there are many factors which may impact your score such as hydration and sleep.  This benchmark is great because you will have a chance to test both your strength and conditioning.  You’re ability to move heavy weights as well as continue pushing when you’re tired will be tested.

 

 

Intermediate

Strength – Benchmark Workout:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlift @ 1.5 x bodyweight

Floor press @ 1 x bodyweight

Clean @ .75 x bodyweight

*For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be 112#. Deadlift example calculation: Bodyweight (150) x 1.5 = 225.

*If previously completed, use the same weights as last time

Core:

4 Rounds –

Cross touches x 20 seconds

Rest 10 seconds

Toe touches x 20 seconds

Rest 10 seconds

Beginner

Strength – Benchmark Workout:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlift @ 1 x bodyweight

Floor press @ .5 x bodyweight

Clean @ .25 x bodyweight

*For example if you weigh 150 pounds, your deadlift would be 150#, floor press would be 75#, and clean would be 37#. Floor press example calculation – Bodyweight (150) x .5 = 75

*If previously completed, use the same weights as last time

Core:

4 Rounds –

Cross touches x 20 seconds

Rest 10 seconds

Toe touches x 20 seconds

Rest 10 seconds

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