03/22/2021

BENCHMARK WORKOUT

"POINT BREAK"

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(105/75)

Burpees over Bar (Bar Facing Burpee)

OPTIONAL FINISHER

3 SETS

Max Reps Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Lowest Reps)

ADJUSTING

*Reps, Loading, Volume*…

Front Squats -- Load should allow for athletes to be able to complete a set of 10 unbroken. Adjust reps to 9-7-5-9-7-5 for

newer or deconditioned athletes.

Bar Facing Burpees -- Burpees should be completed unbroken. Your very experienced athletes will be moving fast while

most will use a moderate-hard sustainable pace. Adjust reps to 9-7-5-9-7-5 for newer or deconditioned athletes.

*Movement Adjustments*...

Front Squats -- Adjust to Lunges if the athlete cannot squat. Sub the Barbell for DBs if the athlete cannot keep the Front

Rack

Bar Facing Burpees -- Adjust to normal Burpees if they are not jumping over the Barbell. Adjust to Slam Balls if they are not

able to perform the Burpee today