Benchmark
“Forsaken/ So alone“ – 5:02
(100 Demons– “In The Eyes Of the Lord”)
4 1-arm kettlebell Thruster (35lb. W, 55lb. M)
6 Deadlift @ 50% of 2RM
Count rounds and half-rounds completed in 5:02.
Thruster: Switch arms as desired.
Or:
“Commando/ Wolfpack” – 8:34 (Satyricon– “The Age of Nero”)
1 Rope climb (20ft.)
200m row
3 Handstand push-up
4 Deadlift @ BW
Count and note rounds and partials completed in 8:34.
If you cannot climb a rope unassisted and perform organized, safe handstand push-up, perform path #1.
Reminder: In a time-measured benchmark, pace is important, but never takes a back seat to position. Move quickly and specifically, scale weights to your ability, and keep ego in the passengers seat- not behind the wheel.
Rest up to 5 minutes, then 3 rounds of:
20 Jumps (Box jump, broad jump, lateral jump, vertical jump)
10 Row (Bodyweight row, 1-arm kettlebell row, Pendlay row)
1 minute Airdyne- max distance/ calories
1 minute hollow rock/ hold
Hammer position, standardize breathing, and scale movement and/ or weight if position breaks. Jump: Change variations by round if desired. Row: Choose one variation and use throughout. Sets are to be uninterrupted- select weight accordingly before, and scale weight accordingly during. If rest is needed, keep it short and take it after row.