04/21/2021

NCFIT BENCHMARK WORKOUT

"AVA"

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead RX(95/65) scaled (65/45)

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

FINISHER

3 SETS FOR QUALITY

20 Empty Barbell Curls

20 Supinated Bent Over Rows

-Rest 1:30 b/t Sets-

ADJUSTING

*Reps, Loading, Volume*…

Run — We are looking for our athletes to keep a consistent pace on this run each round, at around 75-80% effort. If an

athlete cannot keep their pace under 2:30 each round at 75-80% effort, we can adjust the distance to keep them with the

same stimulus.

Ground to Overhead — This weight is meant to be light in order to be able to cycle Power Snatches or Ground to Overhead

efficiently for 7+ reps at a time. We can decrease the weight to allow athletes to move quickly & efficiently, and if overall

volume is a concern, we can adjust the total time of the workout to less than 20:00 as well.

Finisher — if overall volume is too high here for any of your athletes to not be able to finish each round in 1-2 sets, we can

cut back the reps to 12-15!

*Movement Adjustments*...

Run — For any athletes that cannot Run, we can sub in a Bike or Row (1200m Bike, 500m Row).

Ground to Overhead — If we have any athletes that cannot go overhead today, we can sub Power Cleans, and if we have

any athletes who are struggling to pull off the floor today, we can sub DB Hang Power Clean + Jerks.

Finisher — If we have any athletes that are unable to perform these movements, we can sub for:

3 Sets

20 Banded or Light DB Bicep Curls

20 Banded Rows