Today we will be retesting the benchmark workout Linda, originally completed on 3/27/17. We will use our previous scores to see if we have made progress in all around fitness over the past 6 weeks. Keep in mind that there are many factors which may impact your score such as hydration and sleep. This benchmark is great because you will have a chance to test both your strength and conditioning. You’re ability to move heavy weights as well as continue pushing when you’re tired will be tested.
Intermediate
Strength – Benchmark Workout:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlift @ 1.5 x bodyweight
Floor press @ 1 x bodyweight
Clean @ .75 x bodyweight
*For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be 112#. Deadlift example calculation: Bodyweight (150) x 1.5 = 225.
*If previously completed, use the same weights as last time
Core:
4 Rounds –
Cross touches x 20 seconds
Rest 10 seconds
Toe touches x 20 seconds
Rest 10 seconds
Beginner
Strength – Benchmark Workout:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlift @ 1 x bodyweight
Floor press @ .5 x bodyweight
Clean @ .25 x bodyweight
*For example if you weigh 150 pounds, your deadlift would be 150#, floor press would be 75#, and clean would be 37#. Floor press example calculation – Bodyweight (150) x .5 = 75
*If previously completed, use the same weights as last time
Core:
4 Rounds –
Cross touches x 20 seconds
Rest 10 seconds
Toe touches x 20 seconds
Rest 10 seconds
