The Benchmark Girls
Angie
For Time:
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats
Barbara
5 rounds for time:
* 20 Pull-ups
* 30 Push-ups
* 40 Sit-ups
* 50 Squats
Chelsea
Each min on the min for 30 min:
* 5 Pull-ups
* 10 Push-ups
* 15 Squats
Cindy
As many rounds as possible in 20 min:
* 5 Pull-ups
* 10 Push-ups
* 15 Squats
Diane
21-15-9 reps, for time:
* Deadlift 225 lbs
* Handstand push-ups
Elizabeth
21-15-9 reps, for time:
* Clean 135 lbs
* Ring Dips
Fran
21-15-9 reps, for time:
* Thruster 95 lbs
* Pull-ups
Grace
30 reps for time:
* Clean and Jerk 135 lbs
Helen
3 rounds for time:
* 400 meter run
* 1.5 pood Kettlebell swing x 21
* Pull-ups 12 reps
Isabel
30 reps for time:
* Snatch 135 pounds
Jackie
For time:
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)
Karen
For time:
* Wall-ball 150 shots
Linda
(aka "3 bars of death")
For Time:
10/9/8/7/6/5/4/3/2/1 rep
* Deadlift 1 1/2 BW
* Bench BW
* Clean 3/4 BW
Mary
As many rounds as possible in 20 min:
* 5 Handstand push-ups
* 10 1-legged squats
* 15 Pull-ups
Nancy
5 rounds for time:
* 400 meter run
* Overhead squat 95 lbs x 15
The New Girls
Annie
50-40-30-20 and 10 reps for time:
* Double-unders
* Sit-ups
Eva
5 rounds for time:
* Run 800 meters
* 2 pood KB swing, 30 reps
* 30 pullups
Kelly
Five rounds for time:
* Run 400 meters
* 30 box jump, 24 inch box
* 30 Wall ball shots, 20 pound ball
Lynne
5 rounds for max reps:
* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups
Nicole
As many rounds as possible in 20 minutes:
* Run 400 meters
* Max rep Pull-ups
Note number of pull-ups completed for each round.
The Heroes Workouts
JT
Jeff Taylor
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005
21-15-9 reps, for time:
* Handstand push-ups
* Ring dips
* Push-ups
Michael
Michael McGreevey
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
First posted 15 July 2005
3 rounds for time:
* Run 800 meters
* 50 Back Extensions
* 50 Sit-ups
Murph
Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005
For time:
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Daniel
Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
First Posted 6 June 2005
For time:
* 50 Pull-ups
* 400 meter run
* 95 pound Thruster, 21 reps
* 800 meter run
* 95 pound Thruster, 21 reps
* 400 meter run
* 50 Pull-ups
Josh
Joshua Hager
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
First posted 26 February 2007
For time:
* 95 pound Overhead squat, 21 reps
* 42 Pull-ups
* 95 pound Overhead squat, 15 reps
* 30 Pull-ups
* 95 pound Overhead squat, 9 reps
* 18 Pull-ups
Jason
Jason Lewis
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.
First posted 2 August 2007
For time:
* 100 Squats
* 5 Muscle-ups
* 75 Squats
* 10 Muscle-ups
* 50 Squats
* 15 Muscle-ups
* 25 Squats
* 20 Muscle-up
Badger
Mark Carter
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
First posted 19 December 2007
3 rounds for time:
* 95 pound Squat clean, 30 reps
* 30 Pull-ups
* Run 800 meters
Joshie
Joshua Whitaker
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
First posted 22 December 2007
3 rounds for time:
* 40 pound Dumbbell snatch, 21 reps, right arm
* 21 L Pull-ups
* 40 pound Dumbbell snatch, 21 reps, left arm
* 21 L Pull-ups
The snatches are full squat snatches.
Nate
Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
As many rounds as possible in 20 minutes:
* 2 Muscle-ups
* 4 Handstand Push-ups
* 8 2-Pood Kettlebell swings
Randy
Randy Simmons
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
First posted 13 February 2008
For time:
75# power snatch, 75 reps
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Tabata This
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Some performance insights and a scoring example from Mark Twight:
1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
3. Rowing first reduces reps on all other exercises
4. Rowing reps are not seriously affected if done last
5. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.
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