06/27/2016 FMS Benchmark

Trevor prepping for the clean.

Trevor prepping for the clean.

WOD:

Benchmark Workout
FMS
5 BB Push Press
(75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)
EMOM for as long as
possible

Beyond Rxd: The HSPU are allowed to be kipping. The goal should be to make it past 10 rounds. That means that you will need to be able to do all the movements unbroken, at least in the first half of your workout. As soon as you start breaking it up, it will take seconds off the rest period you could be getting at the end of each minute!

Rxd: We decided to make the HSPU scale 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.

Check out the Fitness Testing Levels Chart for target scores, located on the clipboard at the front of the gym.

There is going to be some grey area here for the folks who have no issue with the weight but who don’t have toes to bar. 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 scaling the toes to bar to something like a Lying Legs to Pole so you still get a good workout in.

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. If you are one of those people who nearly has Toes to Bar, this version might be quite easy for you and you may find yourself getting into 15 + rounds.

On the other hand, 18 reps is still a lot to get done in a minute, so new people might have trouble getting past 5min.  Attempt it anyway, and if you don’t get that far, reduce reps by 1 or 2 and continue until at least the 10minute mark.

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