STRENGTH
4-2-2-2*
Power Clean
WORKOUT
AMRAP x 10 MINUTES
8 Hang Power Cleans (95/65)
12 Up-Downs Over Barbell
16 Front Rack Lunges
-Rest 2:00-
AMRAP x 5 MINUTES
4 Hang Power Cleans
6 Up-Downs Over Barbell
8 Front Rack Lunges
12/3/2021
STRENGTH
4-4-2-2*
Deadlift
NCFIT BENCHMARK WORKOUT
“THORASSIC PARK”
5 ROUNDS FOR TIME
7 Deadlifts (275/185)
15 Toes To Bar
60 Double Unders
12/2/2021
STRENGTH
EVERY 2:30 x 4 SETS*
10 DB Front Raises
10 DB Upright Rows
10 DB Bent Arm Lateral Raises
*Start with light DB’s and incrementally
build if able. Using different DB weights for
different movements is ok.
WORKOUT
EMOM x 16 MINUTES
MIN 1 – 12-16 Ring Rows
MIN 2 – 12-16 Floor Press (Athlete Choice)
MIN 3 – 16-20 DB Slides
MIN 4 – :50 Max Up-Downs
