P360 Benchmarks
The following workouts are performed on a regularly scheduled basis to measure progress in anaerobic and aerobic conditioning.
“MR. BLUE”
10:1 FTF Front Squat (95#/65#)
5 Chin-Ups
100m Row
“MR. PINK”
50/30 Pull-Ups
200m Run Every Time You Break
“MR. BLONDE”
8 Hang Power Cleans + Push Jerk (95#/65#)
5 OTB Burpees
150m Row
(x6)
“MR. WHITE”
2,000m Row
Get Off Every 500m and Perform:
5 Over-the-Erg Burpees
10 OH KB Swings (53#/35#)
“MR. BROWN”
15 Thrusters (95#/65#)
200m Run
(x4)
“MR. PURPLE”
10:1 Hang Power Cleans (135#/95#)
1:10 OTB Burpees
“MR. BLACK”
50 RKB Swings (53#/35#)
50 Hang Power Cleans (95#/65#)
800m Row
“MR. ORANGE”
8:1 Thrusters (95#/65#)
200m Row
“MR. RED”
5 T&G Power Cleans (135#/95#)
100m Row
(x10)
“MR. GREEN”
200m Row
5 Burpees
200m Run
(x5)
“MR. SILVER” (NEW)
500m Run
35 Goblet Squats
500m Run
75 RKB Swings
500m Run
25 Burpees
500m Run
62/44#
“HELL’S BELLS”
15 OH KBS (53#/35#)
200m Run
(x6)
“TRIATHLON”
500m Row
500m Run
20 Burpees
“BIATHLON”
800m Row
800m Run
100 Swing Challenge
100 RKB Swings (70#/53#)
5 Burpees Every Break
Then, 500m Run