Benchmarks – The Heroes

ABBATE

For time

• Run 1600m
• 21 Clean & Jerk (70/50kg)
• Run 800m
• 21 Clean & Jerk (70/50kg)
• Run 1600m

ADAM BROWN

2 Rounds for time

• 24 Deadlifts (135/95kg)
• 24 Jump Box (61/51cm)
• 24 Wall Ball (9/6kg)
• 24 Bench Press (89/61kg)
• 24 Box Jump (61/51cm)
• 24 Wall Ball (9/6kg)
• 24 Cleans (66/48kg)

ARNIE

With a 32/24kg KB

• 21 Turkish Get-Ups R
• 50 KB Swings
• 21 OH Squats L
• 50 KB Swings
• 21 OH Squats R
• 50 KB Swings
• 21 Turkish Get-Ups L

BADGER

For time

• 100 Squats
• 5 Muscle-Ups
• 75 Squats
• 10 Muscle-Ups
• 50 Squats
• 15 Muscle-Ups
• 25 Squats
• 20 Muscle-Ups

BLAKE

4 Roundqs for time

• 30m Overhead Walking Lunge (20/15kg)
• 30 Box Jumps (61/51cm)
• 20 Wall Balls (9/6kg)
• 10 Handstand Push-Ups

BRADLEY

10 Rounds for time

• Sprint 100m
• 10 Pull-Ups
• Sprint 100m
• 10 Burpees
• Rest 30 seconds

BRADSHAW

10 Rounds for time

• 3 Handstand Push-Ups
• 6 Deadlifts (102/70kg)
• 12 Pull-Ups
• 24 Double Unders

BRENTON

5 Rounds for time with 10kg vest

• 30m Bear Crawl
• 30m Standing Broad-Jump
• 5 Burpees after every Broad Jump

BRIAN

3 Rounds for time

• 5 Rope Climbs (6m)
• 25 Back Squats (84/61kg)

BULGER

10 Rounds for time

• Run 150m
• 7 Chest to Bar Pull-Ups
• 7 Front Squats (61/43kg)
• 7 Handstand Push-Ups

BULL

2 Rounds for time

• 200 Double Unders
• 50 Overhead Squats (61/43kg)
• 50 Pull-Ups
• Run 1600m

CARSE

21-18-15-12-9-6-3
Begin each round with a bear crawl

• Squat Cleans (43/30kg)
• Double Unders
• Deadlifts (84/61kg)
• Box Jumps (61/51kg)

CLOVIS

For time

• Run 16km
• 150 Burpess Pull-Ups

COE

10 Rounds for time

• 10 Thrusters (43/30kg)
• 10 Ring Push-Ups

COLIN

6 Rounds for time

• 400m with sandbag (23/16kg)
• 12 Push Press (52/36kg)
• 12 Box Jumps (61/51cm)
• 12 SDHPs (43/30kg)

DAE HAN

3 Rounds for time

• Run 800m with a (20/15kg) barbell
• 3 Rope Climbs (6m)
• 12 Thrusters (61/43kg)

DANNY

AMRAP 20 minutes

• 30 Box Jumps (61/51cm)
• 20 Push Presses (52/36kg)
• 30 Pull-Ups

DANIEL

For time

• 50 Pull-Ups
• Run 400m
• 21 Thrusters (43/30kg)
• Run 800m
• 21 Thrusters (43/30kg)
• Run 400m
• 50 Pull-Ups

DT

5 Rounds for time

• 12 Deadlifts (70/50kg)
• 9 HP Cleans (70/50kg)
• 6 Push Jerks (70/50kg)

ERIN

5 Rounds for time

• 15 DB Split Cleans (18/14kg)
• 21 Pull-Ups

FORREST

3 Rounds for time

• 20 L-Pull-Ups
• 30 Toes to Bar
• 40 Burpees
• Run 800m

GARRET

3 Rounds for time

• 75 Squats
• 25 Ring Handstand Pus-Ups
• 25 L-Sit-Ups

GATOR

8 Rounds for time

• 5 Front Squats (84/59kg)
• 26 Ring Push-Ups

GRIFF

For time

• Run 800m
• Run 400m backwards
• Run 800m
• Run 400m backwards

HAMMER

5 Rounds – each round for time

• 5 Power Cleans (61/43kg)
• 10 Front Squats (61/43kg)
• 5 Jerks (61/43kg)
• 20 Pull-Ups

Rest 90 seconds between rounds

HANSEN

5 Rounds for time

• 30 KB Swings (32/24kg)
• 30 Burpees
• 30 Glute Ham Sit-Ups

HELTON

3 Rounds for time

• Run 800m
• 30 Dumbell Squat Cleans (23/16kg)
• 30 Burpees

HIDALGO

For time

• Run 3200m
• Rest 2 minutes
• 20 Squat Cleans (61/43kg)
• 20 box Jumps (61/51cm)
• 20 Overhead Walking Lunge (45/25kg)
• 20 Box Jumps (61/51cm)
• 20 Squat Cleans (61/43kg)
• Rest 2 minutes
• Run 3200m

If you have a 10kg vest: wear it

HOLBROOK

10 Rounds – each round for time

• 5 Thrusters (52/36kg)
• 10 Pull-Ups
• 100m Sprint
• Rest 1 minute

HOLLEYMAN

30 Rounds for time

• 5 Wall Ball (9/6kg)
• 3 Handstand Push-Ups
• 1 Power Clean (102/70kg)

JACK

AMRAP 20 minutes

• 10 Push Presses (52/36kg)
• 10 KB Swing (24/16kg)
• 10 Box Jumps (61/51cm)

JAG 28

For time

• Run 800m
• 28 Kettlebell Swings (32/24kg)
• 28 Strict Pull-Ups
• 28 Kettlebell Clean & Jerks (32/24kg) each
• 28 Strick Pull-Ups
• Run 800m

JARED

4 Rounds for time

• Row 800m
• 40 Pull-Ups
• 70 Push-Ups

J.J. !

• Squat Clean (84/61kg)
• Paralettes Handstand Push-Up

Start with 1 rep of Squat Cleans and 10 reps of Handstand Pus-Ups.
For each round following the first one the Squat Cleans reps will increase by one and the reps of the Handstand Push-Ups will decrease by one.
The final round will be 10 reps of Squat Cleans and 1 rep of Paralette Handstand Pus-Ups.

JASON

For time

• 100 Squats
• 5 Muscle-Ups
• 75 Squats
• 10 Muscle-Ups
• 50 Squats
• 15 Muscle-Ups
• 25 Squats
• 20 Muscle-Ups

JERRY

For time

• Run 1600m
• Row 2000m
• Run 1600m

JOHNSON

AMRAP 20 minutes

• 9 Deadlifts (111/78kg)
• 8 Muscle-Ups
• 9 Squat Cleans (70/50kg)

JORGE

• 30 GHD Sit-Ups
• 15 Squat Cleans (70kg/48kg)
• 24 GHD Sit-Ups
• 12 Squat Cleans (70kg/48kg)
• 18 GHD Sit-Ups
• 9 Squat Cleans (70kg/48kg)
• 12 GHD Sit-Ups
• 6 Squat Cleans (70kg/48kg)
• 6 GHD Sit-Ups
• 3 Squat Cleans (70kg/48kg)

JOSH

For time

• 21 OH Squats (43/30kg)
• 42 Pull-Ups
• 15 OH Squat (43/30kg)
• 30 Pull-Ups
• 9 OH Squat (43/30kg)
• 18 Pull-Ups

JOSHIE

3 Rounds for time

• 21 DB Snatches R (18/14kg)
• 21L-Pull-ups
• 21 DB SnatchesL (18/14kg)
• 21 L-Pull-ups

JT

21-15-9

• Handstand Push-Ups
• Ring Dips
• Push-Ups

KLEPTO

4 Rounds for time

• 27 Box Jumps
• 20 Burpees
• 11 Squat Cleans (65/45kg)

LEDESMA

AMRAP 20 minutes

• 5 Paralette Handstand Push-Ups
• 10 Toes trough rings
• 15 Med Ball Cleans (9/6kg)

LUCE

3 Rounds for time wit a 10kg vest

• Run 1000m
• 10 Muscle-Ups
• 100 Squats

LUMBERJACK 20

For time

• 20 Deadlifts (125/85kg)
• Run 400m
• 20 KB Swings (32/24kg)
• Run 400m
• 20 Overhead Squats (52/36kg)
• Run 400m
• 20 Burpees
• Run 400m
• 20 Chest to Bar Pull-Ups
• Run 400m
• 20 Box Jumps (61/51cm)
• Run 400m
• 20 DB Squat Cleans (20/15kg)
• Run 400m

MANION

7 Rounds for time

• Run 400m
• 29 Back Squats (61/43kg)

MC CLUSKEY

3 Rounds for time

• 9 Muscle-Ups
• 15 Burpee Pull-Ups
• 21 Pull-Ups
• Run 800m

MC GHEE

AMRAP 30 minutes

• 5 Deadlifts (125/85kg)
• 13 Push-Ups
• 9 Box Jumps (61/51 cm)

MEADOWS

For time

• 20 Muscle-Ups
• 25 Lowers*
• 30 Ring Handstand Push-Ups
• 35 Ring Rows
• 40 Ring Push-Ups

*From an inverted hang on rings, slowly, with straight body and arms

MICHAEL

3 Rounds for time

• Run 800m
• 50 Back Extensions
• 50 Sit-Ups

MICHAEL BRENNAN

5 – 10 – 15 – 20 Reps for time

• Burpee Pull-ups
• Wall Ball Shots (9/6 kg)
• Power Snatch (60/43 kg)

MOON

7 Rounds for time

• 10 DB H. Split Snatch R (40/30kg)
• 1 Rope Climb (6m)
• 10 DB H. Split Snatch L (40/30kg)
• 1 Rope Climb (6m)

MOORE

AMRAP 20 minutes

• 1 Rope Climb (6m)
• Run 400m
• Max reps Handstand Push-Ups

MORRISON

50-40-30-20-10

• Wall Ball (9/6kg)
• Box Jumps (61/51cm)
• KB Swings (24/16kg)

MURPH

For time

• Run 1600m
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• Run 1600m

MR JOSHUA

5 Rounds for time

• Run 400m
• 30 Glute Ham Sit-Ups
• 15 Deadlifts (114/80kg)

NATE

AMRAP 20 minutes

• 2 Muscle-Ups
• 4 Handstand Push-Ups
• 8 KB Swings (32/24kg)

NICK

12 Rounds for time

• 10 Dumbell Hang Squat Clean (15/10kg)
• 6 Dumbell Handstand Push-Ups

NUTTS

For time

• 10 Handstand Push-Ups
• 15 Deadlifts (114/80kg)
• 25 Box Jumps (76/61cm)
• 50 Pull-Ups
• 100 Wall Ball (9/6kg)
• 200 Double Unders
• Run 400m with plate (20/15kg)

PAUL

5 Rounds for time

• 50 Double Unders
• 35 Knees to Elbows
• 20m Overhead Walk (84/61kg)

PHEEZY

3 Rounds of time

• 5 Front Squats (75/52kg)
• 18 Pull-Ups
• 5 Deadlifts (102/70kg)
• 5 Push Press (75/52kg)
• 18 Hands Released Push-Ups

RAHOI

AMRAP 12 minutes

• 12 Box Jumps (61/51cm)
• 6 Thrusters (43/30kg)
• 6 Bar-Facing Burpees

RANDY

For time

• 75 Power Snatch (35/25kg)

RANKEL

AMRAP 20 minutes

• 6 Deadlifts (102/70kg)
• 7 Burpee Pull-Ups
• 10 KB Swings (32/24kg)
• Run 200m

RICKY

AMRAP 20 minutes

• 10 Pull-Ups
• 5 Dumbell Deadlifts (35/25kg)
• 8 Push-Press (61/43kg)

RJ

5 Rounds for time

• Run 800m
• 5 Rope Climbs (6m)
• 50 Push-Ups

ROY

5 Rounds for time

• 15 Deadlifts (102/78kg)
• 20 Box Jump (61/51cm)
• 25 Pull-Ups

RYAN

5 Rounds for time

• 7 Muscle-Ups
• 21 Burpees

Each Burpee terminates with a Jump 30cm above max standing reach

RALPH

4 Rounds for time

• 8 Deadlifts (115/80kg)
• 16 Burpees
• 3 Rope Climbs (6m)
• Run 600m

SANTIAGO

7 Rounds for time

• 18 DB Hang Squat Cleans (15/10kg)
• 18 Pull-Ups
• 10 Power Cleans (61/43kg)
• 10 Handstand Push-Ups

SEVERIN

For time with 10kg vest

• 50 Strikt Pull-Ups
• 100 Hand Release Push-Ups
• Run 5000m

SHIP

9 Rounds for time

• 7 Squat Clean (85/61kg)
• 8 Burpee Box Jumps (61/51cm)

SMALL

3 Rounds for time

• Row 1000m
• 50 Burpees
• 50 Box Jumps (61/51cm)
• Run 800m

STEPHEN

30-25-20-15-10-5

• GHD Sit-Ups
• Back Extensions
• Knees to Elbows
• Stiff Leg Deadlifts (43/30kg)

STRANGE

8 Rounds for time

• Run 600m
• With 24/16kg Kettlebells
• 11 Weighted Pull-Ups
• 11 Walking Lunge Steps
• 11 Kettlebell Thruster

THE SEVEN

7 Rounds for time

• 7 Handstand Push-Ups
• 7 Thrusters (61/43kg)
• 7 Burpees
• 7 KB Swings (32/24kg)
• 7 Pull-Ups

THOMSON

10 Rounds for time

• 1 Rope Climb (6m) – begin: seated on floor
• 29 Back Squats (30/20kg)
• 10m Farmer Carry (61/43kg)

TOMMY V

For time

• 21 Thrusters (52/36kg)
• 12 Rope Climb (6m)
• 15 Thrusters (52/36kg)
• 9 Rope Climb (6m)
• 9 Thrusters (52/36kg)
• 6 Rope Climb (6m)

TULLY

4 Rounds for time

• Swim 200m
• 23 Dumbell Squat Cleans (20/14kg)

TUMILSON

8 Rounds for time

• Run 200m with 14/16kg kettlebell
• 11 Dumbell Burpee Deadlifts (30/20kg)

TYLER

5 Rounds for time

• 7 Muscle-Ups
• 21 Sumo Deadlift High Pull (43/30kg)

WAR FRANK

3 Rounds for time

• 25 Muscle-Ups
• 100 Squats
• 35 GHD Sit-Ups

WEAVER

4 Rounds for time

• 10 L-Pull-Ups
• 15 Push-Ups
• 15 Chest to Bar Pull-Ups
• 15 Push-Ups
• 20 Pull-Ups
• 15 Push-Ups

WHITE

5 Rounds for time

• 3 Rope Climbs (6m)
• 10 Toes to Bar
• 21 Overhead Walking Lunge (20/11kg)
• Run 400m

WHITTEN

5 Rounds for time

• 22 KB Swings (32/24kg)
• 22 Box Jump (61/51cm)
• Run 400m
• 22 Burpees
• 22 Wall Ball (9/6kg)

WILMOT

6 Rounds for time

• 50 Squats
• 25 Ring Dips

WITTMAN

7 Rounds for time

• 15 KB Swings (24/16kg)
• 15 Power Cleans (43/30kg)
• 15 Box Jumps (61/51cm)

WOOD

5 Rounds for time

• Run 400m
• 10 Burpee Jump Box (61/51cm)
• 10 SDHP (43/30kg)
• 10 Thrusters (43/30kg)
• Rest 1 minute

ZIMMERMAN

AMRAP 25 minutes

• 11 Chest to Bar Pull-Ups
• 2 Deadlifts (142/100kg)
• 10 Handstand Push-Ups

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