Today we have Baseline 1 test. With Wednesday’s test focusing on strength, today we are focusing on aerobic capacity through monostructural and body weight movement. Part 1 is a monostructural test with a 1 mile run then max cals on the rower. Depending on the weather, this may have to be adjusted. Part two is a triplet of strict pull ups, HSPU and sit-ups. We are testing how well you move your body through space in 12 minutes. Again, programming today may change based on weather and parking lot condition.

NCFIT BENCHMARK WORKOUT

“NCFIT BASELINE I” 

I. ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Meters. Also Note Mile Time)

-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
**Last Seen 9/25/19

(Score is Rounds & Reps)