Fitness Test #1

RXD

FMS

5 BB Push Press (75/55lbs)

6 Toes to Bar

7 Thruster (75/55lbs)

EMOM for as long as possible

FITNESS

FMS

6 BB Push Press (45/35lbs)

6 Situps

6 Thruster (45/35lbs)

EMOM for as long as possible

Rx +

FMS

5 HSPU

6 Toes to Bar

7 Thruster (95/65lbs)

EMOM for as long as possible

RXD

FMS

5 BB Push Press (75/55lbs)

6 Toes to Bar

7 Thruster (75/55lbs)

EMOM for as long as possible

FITNESS

FMS

6 BB Push Press (45/35lbs)

6 Situps

6 Thruster (45/35lbs)

EMOM for as long as possible

Rx +

FMS

5 HSPU

6 Toes to Bar

7 Thruster (95/65lbs)

EMOM for as long as possible
Scaling: Check out the Fitness Chart to see the various levels scales.

Scoring – Full Rounds (Minutes) completed. If someone completes 10min and performs 15 reps in the 11th minute, those reps do not count towards their score. They should record that they completed them for the next time they repeat the workout though.

This one is a shoulder blaster! FMS stands for “F… my shoulders” (you can work it out!). The intention was to make it really challenging for everyone from round 1. There is a huge psychological component in this workout. It is the little voice in people’s heads that tell them they have had enough. This is what we want to push through and see where it takes everyone.

Rxd: The HSPU are allowed to be kipping. The goal should be to make it past 10 rounds. Which means you need to be able to do all the movements unbroken, at least in the first half of the workout. As soon as you start breaking it up, it will take seconds off the rest, so hang in there as long as possible and take short breaks if needed.

Rxd: We decided to make the HSPU modified to a simple barbell press to keep the standard consistent across the board. The same goal applies for doing all the movements unbroken. That is going to be the best way to attack the workout if you want to make it past the 10/15min mark.

There is going to be some gray area here for folks who don’t have toes to bar but the weight is no problem. Like the other benchmark workouts, we suggest either attempting to do the scale below and getting a great score, or not worrying about getting a score for this benchmark and scale the toes to bar to get a good workout.

Fitness: The difference here is that the toes to bar are scaled to situps, the weight is slightly lower and the reps are set a little differently. For those people on the cusp of toes to bar, this version might be quite easy; they may get into 15+ rounds.

On the other end of the scale, 18 reps is still a lot to get done in a minute, so new people might have trouble getting past 5min. Attempt it, then if you end up not being able to get that far, as mentioned above, take some reps off and continue on until at least 10min.

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