P360 BENCHMARKS
CYCLE BENCHMARK WORKOUTS
The following workouts are scaled to ability level and completed by the entire class on the final Thursday of every cycle.
7 Goblet Squats
5 Hand Release Push-Ups
Every 3 Rounds Row 5 Cal
(x10 Min)
5 Hell Trots
100m Row
(x8 Min)
500m Row
50 Half Rack Step Ups
21′ EMOM
A: Burpees
B: Row
C: Plyo Lateral Step Over
Reps are prescribed based on level. Your score is your stations completed.
6 Alt. KB Row
2 KB Front Squats
30 Over the Plate Lateral Hops Every 3 Rounds
(x7 Min)
40 BW Squats
30 Hand Release Push-Ups
20 Butterfly Sit-Ups
400m Row
(x4 Rounds)
5′ DENSITIES
The following are single movements that are performed in as much volume as possible in 5 minutes, called ‘Densities’. They occur on Tuesdays during the final week of every cycle.
Max Hand Release Push-Ups
Max Turkish Half Get Ups
Max Burpees to a 45# bumper plate for men, 25# for women
Max Kettlebell Swings
Max Distance Row in Meters
Max Weighted Plank
PRO DAYS
The following are advanced benchmarks performed every Friday in the final week of every cycle.
Max Weighted Chin-Ups
35# Men
15# Women
Max Strict Pull-Ups
Max Bench Press Reps
155# Men
95# Women
Max Back Squat Reps
225# Men
135# Women
Max Weighted Push-Ups
35# Men
15# Women
Max Height Box Jump