In WODs
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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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