Intermediate
Summer Smackdown Benchmark Workout #1:
5 Rounds for time of…
5 Squat cleans
10 Burpee bar overs
15 Box jumps
Clean recommended weight:
Int. 135# (men) / 95# (women)
Beg. 105# (men) / 65# (women)
Box jump recommended height:
Int. 30” (men) / 24” (women)
Beg. 24” (men) / 20” (women)
Summer Smackdown Benchmark Workout #2:
Complete the following for time…
Run x 600 meters
60 Wall balls
80 Jump ropes
20 Push-ups
10 Clean and jerks
Wall ball recommended weight:
20# (men) / 14# (women)
Clean and jerk recommended weight:
115# (men) / 95# (women)
Beginner
Summer Smackdown Benchmark Workout #1:
5 Rounds for time of…
8 Sumo deadlift high pullls
8 Burpee bar overs
15 Box step overs
Sumo dead high pull recommended weight:
105# (men) / 65# (women)
Box step recommended height:
24” (men) / 20” (women)
Summer Smackdown Benchmark Workout #2:
Complete the following for time…
Run x 600 meters
60 Wall balls
80 Jump ropes
20 Push-ups
10 Muscle clean and press
*Feel free to substitute the bar for a medicine ball in order to complete the cleans.
Wall ball recommended weight:
10# (men) / 8# (women)
Clean and press recommended weight:
95# (men) / 65# (women)
