P360 Personal Progress Benchmarks (PPBs)
The following workouts are performed on a regularly scheduled basis to measure progress in strength endurance, anaerobic, and aerobic conditioning. They are for all members of all levels, to scale.
Strength Endurance (5 Min)
SE 1:
5’ Goblet Squats (62#/44#)
SE 2:
5’ RKB Swings (62#/44#)
SE 3:
5’ Pull-Ups
SE 4:
5’ Push-Ups
SE 5:
5′ Row
Lactate Threshold (1 – 3 Min Max Effort)
IWT group workouts performed in heats of 8.
LT 1
For 3 Rounds.
In 9 Minutes Per Round
12 Push Jerk (95#/65#)
5 OTB Burpees
300m Run
Then, Rest the remainder of the 9 minutes until your heat is back up.
Record total time of all three rounds.
LT 2
25 RKB Swings (53#/35#)
10 Push-Ups
400m Row
Then, Rest the remainder of the 10 minutes until your heat is back up.
(x3)
Record total time of all three rounds.
LT 3
400m Run
Rest 3’
(x3)
Record Total Time
Aerobic Power (10 – 25 Min Sustained High Effort)
AP 1:
30/15 Pull-Ups
100m Run
30 Goblet Squat Cleans (44#/26#)
100m Run
30 H2H Swings (44#/26#)
100m Run
30 Goblet Reverse Lunge (44#/26#)
100m Run
(x1)
—
1 Mile Run
Advanced:
53#/35# KB
AP 2:
10:1 Burpees
100m Run
AP 3:
500m Row
—
5/s Front Rack Reverse Lunges (115#/75#)
6/3 Pull-Ups
(x3)
—
300m Run
—
15 RKB Swings (53#/35#)
15 BW Squats
(x3)
—
800m Run
Advanced:
135#/95# BB
62#/44# KB
AP 4:
12 Clean and Jerk (95#/65#)
100m Run
(x3)
—
25-20-15 OH KB Swings (44#/26#)
15-10-5 Push-Ups
100m Run
(x3)
—
50 Goblet Squats (44#/26#)
Advanced:
115#/75# BB
53#/35# KB
Aerobic Capacity (15 – 30 Min)
AC 1:
800m Run
25 Burpees
800m Run
15 Burpees
800m Run
5 Burpees
AC 2: w/ a 40 Minute Cap
50 Push-Ups
50 BW Squats
50/30 Pull-Ups
50 BW Squats
50 V-Ups
50 BW Squats
50 OH KB Swings (53#/35#)
50 BW Squats
50 Sit-Ups
50 Burpees
800m Run
P360 Timed Challenges
The following workouts are to benchmark progress in a competitive environment. Because they challenge our ability to hold position under fatigue, they are reserved for more skilled athletes.
“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” (**UPDATED**)
10:1 Goblets Squats (62#/44#)
100m Run
“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”
500m Run
35 Goblet Squats
500m Run
75 RKB Swings
500m Run
25 Burpees
500m Run
62/44#
“MR. GOLD”
5 Push Press (95#/65#)
3 Burpees
(x2)
20om Row
Repeat 3x
Finish: 50 RKB Swings (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