Welcome to Benchmark week!
We will test every element of your fitness so you can celebrate progress and identify areas for improvement. Try to make as many days as you can and don’t avoid a workout because you aren’t good at it. Those are the exact ones not to avoid so you can get a baseline for improvement later.
We will follow up benchmark week with goal setting week where you will identify a goal to work towards over the next 90 days.
Make sure to record all scores. Benchmark week will return in about 90 days.
Benchmark day #1 - Bergeron open test
The Bergeron Open Test is a great all around test of work capacity, gymnastics skills, and ability to move a barbell. As you complete this workout pay attention to what you must scale and how many sets it’s taking you to complete each movement. Write those notes down as you record your scores.
AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups
Benchmark day #2 - 1RM Snatch & 2k Row
1RM SNATCH
Not good at the snatch? No kidding, most of us aren’t.
This test indicates strength, coordination, form, and overhead squat mobility. Even if you don’t like it, get it done. It’s not uncommon for my Oly class to gain 10+ lbs in 6 weeks with a simple form adjustment.
GOALS:
Competitive – 250/175+
Rx – 225/155+
Intermediate – 185/135+
Functional – 135/95+
2k Row
The 2k row is a perfect test for mid-range endurance and mental fortitude. Certainly your rowing form will make a difference, but you can be good at this without having high gymnastics skill or a ton of strength. We eliminate those requirements to truly test our mid-range engine.
GOALS:
Competitive – Sub 7 (Less than 1:45/500m)
Rx – Sub 7:10 (Less than 1:47.5 pace)
Intermediate – Sub 7:30 (Less than 152.5 pace)
Functional – Sub 8 (Less than 2:00 pace)
