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.

Compare to 2021.11.01