STRENGTH
ON AN 18:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Back Squat
NCFIT BENCHMARK WORKOUT
“THIGHNEL RICHIE”
ON A 12:00 RUNNING CLOCK…
5 ROUNDS
10 Burpees to a Target
20 Wall Balls (20/14)
then…
Max Cal Bike with remaining time
1/3/2022
STRENGTH
3-4 SETS
10/10 Single Arm DB Incline Bench Press*
15/15 Single Arm Banded Lat
Push-Downs.
20 Alt. DB Slides
WORKOUT
AMRAP x 15 MINUTES*
1 No Push-Up DB Renegade Rows (50/35)
2 Box Jump Overs (20)
4 DB Goblet Lunges
12 Tuck-Ups**
*No Push-Up Renegade Rows increase by
1 Rep, Box Jump Overs increase by 2
Reps, and the Goblet Lunges increase by
4 Reps each round.
**12 Tuck-Ups stay consistent through
the workout…1 Rep = L+R.
