Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Tabata squat test – do two 20s intervals with 1 min of rest between, score is most squats done in one of the intervals
then…
Max unbroken pull-up test (up to three tries) at Max UB pull-ups. Unbroken = no resting between reps, movement does not break
Part 2 – Conditioning: “Threshold”
Performance: 2 Rounds for time of –
- 30 Squats
- 20 Sit-ups
- 15 Push-ups
- 10 Pull-ups
- 800m run
Fitness:
2 Rounds for time of –
- 30 Squats
- 20 Sit-ups
- 15 Elevated push-ups
- 10 Pull-up progressions
- 800m Run or Row
Is this a benchmark? Yes
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