There’s no better way to kick off the first full week of 2019 than with the announcement of our new and exciting Benchmark Series!
Starting this week you shall complete the first of 12 workouts that collectively represent a broad range of fitness. Over the course of the next year, we shall incorporate two of these workouts, each month, into your training schedule and retest each workout once every six months.
See below for the 12 workouts we’ll be using to help you track and gauge your fitness progress over the next year.
Plus… We’re making it even easier for you to log all of your benchmark workouts by telling you what days they’ll occur on at the start of each month!
Why Are We Doing This
Because of the constantly varied nature of our training programme, we as coaches feel the need to implement a practice to help demonstrate your progress and continued development within the gym a little more frequently.
With this in mind, this year we have a chosen a range of workouts that can be observed, measured and repeated to test our approach to achieve the broadest and most general fitness possible.
In addition, we’ve found that some of the most rewarding and exciting days for you as members have occurred when you have retested a previous workout and have recorded improvements.
For the first time ever, you’ll know the benchmarks and we’ll TELL you in advance of when they’re coming up in the programmeming (yes, that’s new for this year!).
How Does it Work
As coaches, we have selected 12 workouts that collectively represent a broad range of fitness – from short to long workouts, low to high skill, light to heavy, and more.
Over the course of the next year, we shall incorporate these workouts into your monthly training and retest each benchmark once every six months.
How to Participate
Participation is quite simple. Come to the class, do the workout, and log your score.
Adding detailed notes to your SugarWOD will be important as you’ll want to track your progress over the course of the year. We shall then be able to automatically link scores and results of your workout so you can easily recall past notes, data, and scaling options.
At the end of the year, you’ll have 12 workouts in which you’ll have 2 scores from throughout the year. This is a great way to drive progress and accountability.
50 Thrusters, 20/15kg
3 Rounds For Time:
Run 1 Mile
Rest the time it takes to complete the previous mile.
“Open Workout 15.3”
Complete as many reps as possible in 14 minutes of:
7 Ring Muscle-Ups
50 Wall-Ball Shots, 20/14#
100 Double Unders
Complete every minute, on the minute, for 20 minutes:
Your score is the total weight successful.
Back Squat 5-5-5-5-5.
Complete as many rounds as possible in 20 minutes of:
15 Air Squats
5 Rounds For Time:
30 Box Jumps, 24/20”
30 Wallball Shots, 20/14#
Tabata Row, Rest 60s
Tabata Squat, Rest 60s
Tabata Pull-Up, Rest 60s
Tabata Push-Up, Rest 60s
Tabata score is the least number of reps performed in any of the 8 intervals on each exercise.
“Open Workout 13.4”
Complete as many reps as possible in 7 minutes of:
3 Clean & Jerks, 60/42.5kg
6 Clean & Jerks
9 Clean & Jerks
If an athlete completes the round of 9, go on to 12. Complete 12, go on to 15, etc.
Shoulder Press 5-5-5-5-5
Push Press 5-5-5-5-5
Push Jerk 5-5-5-5-5
“Row Your Boat”
“A Clean Slate”
Complete as many reps as possible in 12 minutes of:
2 Medicine Ball Cleans, 20/14#
4 Medicine Ball Cleans
6 Medicine Ball Cleans
If an athlete completes the round of 6, go on to 8. Complete 8, go on to 10, etc.