Table 1.
Description of standards for five common benchmark workouts
| Name | Workout | Repetitions scheme | Exercises | Male standards | Female standards | Scoring |
|---|---|---|---|---|---|---|
| Fran | 3 consecutive rounds | Round 1 = 21 repetitions | •Thrusters | 43.1 kg | 24.5 kg | TTC (± 0.1 s) |
| Round 2 = 15 repetitions | •Pull-ups | |||||
| Round 3 = 9 repetitions | ||||||
| Filthy 50 | 1 continuous circuit | 50 repetitions for each exercise | •Box jumps | 0.6 m box | TTC (± 0.1 min) | |
| •Jumping pull-ups | Bar height set at a height equal to mid-forearm of fully extended shoulders and elbows | |||||
| •“American” kettlebell swings | 16.4 kg | |||||
| •Walking lunges | ||||||
| •Knees-to-elbows | ||||||
| •Push press | 20.4 kg | 13.6 kg | ||||
| •Back extensions | ||||||
| •Wall-ball shots | 9.1 kg, 3 m target | 6.4 kg, 2.7 m target | ||||
| •Burpees | ||||||
| •Double-unders | ||||||
| Helen | 1 continuous circuit completed three times in succession | 400 m | •Sprint | TTC (± 0.1 min) | ||
| 21 repetitions | •“American” kettlebell swings | 24.0 kg | ||||
| 12 repetitions | •Pull-ups | |||||
| Grace | 1 round | 30 repetitions | •Clean and jerks | 61.2 kg | 43.1 kg | TTC (± 0.1 s) |
| Fight Gone Bad | 3 rounds of five 1-min stations with each round separated by a 1-min rest period | AMRAP | •Wall-ball shots | 9.1 kg, 3 m Target | 6.4 kg, 2.7 m Target | Total repetitions |
| •Sumo deadlift high-pull | 34.0 kg | 24.9 kg | ||||
| •Box jumps | 0.5 m box | |||||
| •Push press | 34.0 kg | 24.9 kg | ||||
| 1 cal = 1 repetition | •Ergometer rowing for calories | |||||
AMRAP as many repetitions as possible, TTC time to completion