Benchmark workouts

FOR TIME
9-7-5 :
- Muscle Ups
- Squat Snatches

=> barbell = 61/43kg | 135/95lbs

FOR TIME
- 100 Hang Power Snatches
- 100 Push Presses
- 100 Sumo Deadlift High Pulls
- 100 Front Squats

=> barbell = 30/20kg | 65/45lbs

FOR TIME
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Air Squats

FOR TIME
50-40-30-20-10 :
- Double Unders
- Sit Ups

FOR TIME
5 rounds :
- 20 Pull Ups
- 30 Push Ups
- 40 Sit Ups
- 50 Air Squats
- 3' Rest

FOR TIME
5 rounds :
- 20 Handstand Push Ups
- 30 Deadlifts
- 40 Sit Ups
- 50 Double Unders
- 3' Rest

=> barbell = 61/43kg | 135/95lbs

EVERY 1' for 30'
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

AMRAP 20'
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

FOR TIME
21-15-9 :
- Deadlifts
- HSPU

=> barbell = 102/70kg | 225/155lbs

FOR TIME
21-15-9 :
- Cleans
- Ring Dips

=> barbell = 61/43kg | 135/95lbs

FOR TIME
3 rounds :
- 20 Burpees
- 21 Dumbbell Snatches
- 12 Dual Dumbbell Thrusters

=> snatch = 22.5/15kg | 50/35lbs
=> thruster = 2x 22.5/15kg | 50/35lbs

FOR TIME
5 rounds :
- 800m Run
- 30 Kettlebell Swings
- 30 Pull Ups

=> kettlebell = 32/24kg | 2/1.5pood

FOR TIME
21-15-9 :
- Thrusters
- Pull Ups

=> barbell = 43/29kg | 95/65lbs

FOR TIME
- 30 Clean & Jerks

=> barbell = 61/43kg | 135/95lbs

FOR TIME
10 rounds :
- 3 Clean & Jerks
- 3 Burpees over Bar

=> barbell = 61/43kg | 135/95lbs

AMRAP 25'
- 150 Double Unders
- 50 Push Ups
- 15 Power Cleans

=> barbell = 84/56kg | 185/125lbs

FOR TIME
3 rounds :
- 400m Run
- 21 Kettlebell Swings
- 12 Pull Ups

=> kettlebell = 24/16kg | 1.5/1pood

FOR TIME
10 rounds :
- 3 Snatches
- 3 Burpees over Bar

=> barbell = 61/43kg | 135/95lbs

FOR TIME
- 30 Snatches

=> barbell = 61/43kg | 135/95lbs

FOR TIME
- 1000m Row
- 50 Thrusters
- 30 Pull Ups

=> barbell = 20/15kg | 45/35lbs

FOR TIME
- 150 Wall Ball Shots

=> medball = 9/6kg | 20/14lbs

FOR TIME
5 rounds :
- 400m Run
- 30 Box Jumps
- 30 Wall Ball Shots

=> box = 24/20'
=> medball = 9/6kg | 20/14lbs

FOR TIME
10-9-8-7-6-5-4-3-2-1 :
- Deadlifts
- Bench Presses
- Cleans

=> bench press = bodyweight
=> clean = bodyweight x 0.75
=> deadlift = bodyweight x 1.5

FOR MAX REPS
5 rounds :
- Bench Presses
- Pull Ups

=> bench press = bodyweight

AMRAP 20'
- 5 Handstand Push Ups
- 10 Pistol Squats
- 15 Pull Ups

FOR TIME
5 rounds :
- 400m Run
- 15 Overhead Squats

=> barbell = 43/29kg | 95/65lbs

FOR TIME
5 rounds :
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks

=> barbell = 70/48kg | 155/105lbs

FOR TIME
30 rounds :
- 5 Wall Ball Shots
- 3 Handstand Push Ups
- 1 Clean

=> barbell = 102/70kg | 225/155lbs
=> medball = 9/6kg | 20/14lbs

FOR TIME
- 100 Thrusters

5 Burpees to start and at the top of every minute

=> barbell = 61/43kg | 135/95lbs

FOR TIME :
- 1mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
- 1mile Run

=> with weighted vest 9/6kg | 20/14lbs

FOR TIME
- 75 Power Snatches

=> barbell = 35/25kg | 75/55lbs

FOR TIME
7 rounds :
- 7 Handstand Push Ups
- 7 Thrusters
- 7 Knee to Elbows
- 7 Deadlifts
- 7 Burpees
- 7 Kettlebell Swings
- 7 Pull Ups

=> deadlift = 110/75kg | 245/165lbs
=> thruster = 61/43kg | 135/95lbs
=> kettlebell = 32/24kg | 2/1.5pood