Today we will be retesting the benchmark workouts Cindy and Annie, originally completed on 2/20/17. We will use our previous and retest scores to see if we have made progress in our conditioning over the past 6 weeks. Keep in mind that there are many factors which may impact your score such as hydration and sleep. Also, if you have been focusing on increasing strength, your score will likely remain the same or even decrease. This is normal and not something to worry about. It all just depends on your goals. We will talk more about this in class!
Intermediate
Strength:
Supinated barbell row –
6 x 4 @ 70 – 75%
Benchmark Workout Retest: Cindy
20 minute AMRAP –
5 Pull-ups
10 Push-ups
15 Squats
Benchmark Workout Retest: Annie
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).
Beginner
Strength:
Supinated barbell row –
6 x 4 @ 70 – 75%
Benchmark Workout Retest: Cindy
20 minute AMRAP –
5 Pull-ups
10 Push-ups
15 Squats
Benchmark Workout Retest: Annie
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 2) or jumping jacks if needed.
