Prepare yourself for November! This month comes with benchmarks and fitness testing in addition to our nutrition challenge.
Throughout November, we will be testing you across the ten general physical skills — strength, power, flexibility, stamina, accuracy, agility, cardiovascular endurance, coordination, speed and balance — with our benchmark style workouts.
We typically program these tests every 4 – 6 months so that you can track your progress and detect gains or retrograde performance.
We have combined a few essential single-modality tasks, such as simple gymnastics movements, weightlifting movements and metabolic conditioning tasks, with a broad range of ‘capacity’ testing to ensure variability in skills.
And we have designed benchmark workouts to be a spicy little mix of modalities, time domains, priorities (task/time), load, number of movements and overall volume.
But first, Happy Halloween WOD!
E3MOM (every 3minutes on the minute) for 12min
Min 1: AMRAP C2B Pull-Ups
Min 2: 100m Sprint
Min 3: Rest
Post Total Pull-Ups
8 Min EMOM
3 Shoulder to Overhead (155/115)
20 Double Unders