Today is two of four baseline tests we will be performing this week. The first will be a test of aerobic capacity with one of the most recognizable tests there is, the one mile run. Although rowing has been attached to the end of the run, the intention is to run as hard as you can then capacity to row after. You should not be dogging the run to try to get more meters on the rower. The second test today is a bodyweight triplet that tests our ability to move our bodies’ through space. We are looking for strict standards today. If you scale any of the movements, make a note in the comments section.

NCFIT BENCHMARK WORKOUT

“NCFIT BASELINE I”

I. ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

-Rest as Needed*-

II. AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

*Rest at Least 5:00 b/t Efforts