1/20/21

NCFIT BENCHMARK WORKOUT

"PUNCH OUT"

800m Run* sub row 1000/800

30 Thrusters RX (115/75) CFC1 (75/55)

30 Lateral Burpees Over Bar

(Score is Time)

ADJUSTING

*Reps, Loading, Volume*…

Heavy Thruster -- Depending on the athlete, you could have them E2MOM 3-5 Reps...for athletes that need more development, drop the loading to moderate and increase the reps. As they get more comfortable across the EMOM... bump the

loading up little by little. Use this time to help figure out the best weight for the workout.

Run -- 4:00 cap on the run...either shorten the distance or put a cap on the run. Running not an option? See below for

movement adjustments.

Thruster -- 2-3 sets ideally for all athletes. The bar should move for 7-10+ reps every time hands touch the bar. Loading is

the big one today...adjust the loading down as needed to keep the bar moving. Heavier is not the best choice today.

Burpee Over Bar -- Keep these under 3:00 for all athletes...ideally, sub 3:00. At least, 10-12 reps a minute are a MUST.

Adjust the reps as needed to hit that goal.

*Movement Adjustments*...

Heavy Thruster -- As needed, this can be adjusted to either a Heavy FS or Heavy PP. If the athlete can’t go OH, the FS is the

best option. If the athlete can’t Squat, you can also opt for a high box Thruster (think ½ Squat of ¼ Squat then Thruster).

Loading should stay moderate to control the ROM.

Run -- 1000/800m Row is a great sub if running isn’t an option. Might be a little rougher on the legs but the workout wil be

very tough for sure! If you don’t have access to Row, 4:00 of Cardio Choice (whatever you have available) is the way to go.

Thruster -- Barbell or DB FS / Barbell or DB Push-Press are the easiest subs. If you are going FS or PP, the loading might

need a little bump toward the 135/95 range. This will keep the timing closer in the workout.

Burpee Over Bar -- Adjust as needed to normal Burpees or Burpees to a Plate / Burpees to a Target. If the Burpee is going

to take too long...the Up-Down is a GREAT option for today because it will keep athletes moving faster through the final

push.