Conditioning
November 2021 Benchmark
Complete as many rounds as possible in 15:00.
15-12-9 reps of:
- Front Squats
- Pull Ups
immediately into 15-12-9 reps of:
- Shoulder to Overhead
- Toes to Bar
immediately into 9-6-3 reps of:
- Thrusters
- Bar Muscle Ups
Notes
Our benchmark workout for November is three consecutive couplets. You have 15-minutes to get as far through the three couplets (and potentially back to a second round through) as possible.
The barbell weight will be determined by your limiter. If you are stronger with front squats, choose a weight that will allow you to get through the shoulder to overhead unbroken. And if you are stronger with shoulder to overhead, then vice-versa.
The gymnastics movements will require you to break things up into manageable sets. You don’t want to burn out after starting with big sets. Aim for 2-3 sets on each movement each round throughout the workout.
You may substitute jumping pull ups or ring rows for the pull ups. Then choose a slightly harder variation of a pulling exercise to substitute for the bar muscle ups.
Knee raises or sit ups are good substitutes for toes to bar.
Here’s a key to make your math determining how many reps you completed easier:
Finished front squats and pull ups: 72
Finished shoulder to overhead and toes to bar: 144
Finished thrusters and bar muscle ups: 180