BENCHMARK WORKOUT
“ELM STREET”
2 SETS FOR TIME
10 Devil’s Press (50/35)
400m Run
31 DB Sumo Cleans
300m Run
31 DB Floor Press
200m Run
31 DB Front Squats
100m Run
10 Devil’s Press
-Rest 2:00 b/t Sets-
10/29/2020
SKILL
4 SETS FOR QUALITY
:30 Scap Push-Ups
10/10 Single Leg Glute Bridge-Ups*
:30 Handstand Hold on Wall
*Weighted Glute Bridge-Up Is Optional
-Rest as Needed b/t Sets-
WORKOUT
4 SETS
12 Hang Power Clean (Athlete Choice)
15 Handstand Push-Ups
-Rest 1:00 b/t Sets-
10/28/2020
WORKOUT
AMRAP x 30 MINUTES
1200/1000m Row
25 Pull-Ups
50 Box Jumps (24/20)
25 Pull-Ups
10/27/2020
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat
BENCHMARK WORKOUT
“AWW C’MON KAREN!”
FOR TIME
150 Wall Balls (20/14)|(14/10)*
*Every minute including 0:00,
perform 50’ Shuttle Run. 25’ out, 25’
back.
10/26/2020
SKILL
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative
down.
WORKOUT
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)
10/23/20
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift
WORKOUT
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)*
Toes to Bar
*Both heads of each DB must touch the ground each time.
10/22/20
WORKOUT
EVERY 3:00 x 18 MINUTES…
30 Wall Balls (20/14)
15/12 Cal Bike
MAX Double Unders in Time Remaining*
*No Additional Rest b/t Sets
FINISHER
3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks
-Rest 1:00 b/t Sets-
10/21/20
SKILL
EMOM x 10 MINUTES
MIn 1 – 2 Ring Pull-Ups + 2 Kip
Swings + 2 Hips to Ring
Min 2 – 3 Power Cleans (Building
from Moderate to Moderate-Heavy)
BENCHMARK WORKOUT
“UPPERCUT”
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups*
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)
7 Lateral Burpees Over Bar
*3:00 Hard Cap on MU
10/20/20
STRENGTH
ON A 20:00 RUNNING CLOCK…
3-2-1-3-2-1
Back Squat*
*Wave loading…Each
corresponding set is heavier than
the first.
WORKOUT
8 ROUNDS FOR TIME
8 Alt. Single DB Up-Downs (50/35)
10 DB Goblet Squats
12 Alt. DB Snatch
10/19/20
SKILL
ON A 12:00 RUNNING CLOCK…
Find a Max Height Box Jump*
*Max one step into Jump. Step or
climb down mandatory.
WORKOUT
AMRAP x 15 MINUTES
9 Box Jump Overs (24/20)
6 Push Press (115/75)
200m Run