SKILL
2 SETS FOR QUALITY*
200m Run
into…
4 Kip Swings
+
3 Kipping Hips to Bar or 3 Dynamic Kips
+
2 BMU or 2 Pull-Ups
*Athletes can rest briefly b/t movements
-Rest as needed b/t Sets-
BASELINE WORKOUT
“NCMETCON BASELINE I”
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max
Meters on Rower
-Rest as 5:00-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
WORKOUT
4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK…
2:00 Cardio of Choice
1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)
8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)
Walking Recovery in Time Remaining*…
*Practice nasal breathing during recovery
STRENGTH
Deadlift
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
NCCOMPETE WORKOUT
AMRAP x 10 MINUTES
15-12-9
Deadlift (315/205)
Box Step-ups
STRENGTH
Strict Press
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
WORKOUT
5 ROUNDS FOR TIME
12 Push Press (115/75)
20 Sit-Ups
400m Run
STRENGTH
Back Squat
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
WORKOUT
3 SETS
ON A 3:00 RUNNING CLOCK…
500/400 m Row
Max Wall Balls (20/14)in Time Remaining…
-Rest 2:00 b/t Sets-
STRENGTH
Back Squat
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is
optional to perform an additional heavy rep
if the athlete can perform without
compromising mechanics.
Week 4 of 9
WORKOUT
FOR TIME
60 Back Squats (185/135)|(135/95)*
*Bar comes from rack. Everytime bar gets
reracked, Run 200m. Option to take the bar
from the floor and/or option for
(155/105)|(115/75).
SKILL
3 SETS*
5 Split Jerks*
-Rest as Needed b/t Sets-
*Keep weight light for all 3 sets
WORKOUT
3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row
-Rest 1:30 b/t Sets-
*GHD Sit-Ups Optional
FINISHER
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down
*Band held under hands, across the back.
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Clean*
*Fast and perfect mechanics, not meant to
be heaviest 3-Rep
NCCOMPETE WORKOUT*
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)**
9 Pull-Ups
**Increase weight every 3 rounds…
Rounds 1, 2, 3 – (135/95)
Rounds 4, 5, 6 – (155/105)
Rounds 7 & Beyond – (185/135)
*This workout is part of our NCCOMPETE
“mini-comp” for July. There will be (1)
workout each week for the next (3) weeks
that athletes can perform with a
“competition mindset”. Check out @nc.fit
on Instagram to compare your scores.
STRENGTH
Strict Press
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is
optional to perform an additional heavy rep
if the athlete can perform without
compromising mechanics.
Week 4 of 9
WORKOUT
FOR TIME
21-15-9
Handstand Push-Up
Unbroken DB Front Squats (Athlete Choice)*
-Rest 1:00-
12-9-6
Unbroken DB Front Squats*
Handstand Push-Up
*Each time you break in the FS, perform 3
Hand Release Push-Ups. If perform
unbroken, no Push-Ups performed.
STRENGTH
Deadlift
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep. The 1+
is optional to perform an additional heavy
rep if the athlete can perform without
compromising mechanics.
Week 4 of 9
WORKOUT
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)
