The establishment of benchmarks or milestones is an integral part of gaging the efficacy of any endeavor. The expanding arsenal of capability checks will include the infinity of demands that emanate from the battlefield of human evolution. We encourage feedback for the purpose of accumulating enough data (across a broad sample of the population) to provide the necessary establishment of valid standards.

Alpha

max rounds in :12

muscle ups x3

push ups x6

jumping squats x9

 

Bravo

warm up

2x bodyweight deadlift x1

EMOM: 5mins

 

315# deadlift/ ring dips

15-10-5 

for time

 

Charlie

60 min EMOM C&J

135# 1-10

155# 11-20

175# 21-30

185# 31-40

205# 41-50

225# 51-60

 

Delta Uniform

EMOM double unders (min 1-10)

increasing by 5 rep intervals starting with 5...50

E2MOM (min 12-20)

increasing by 10 Rep intervals starting with 60...100

E3MOM (min 23-35)

increasing by 10 rep intervals starting with 110...150

etc..

score is completed set before time lapse

 

Echo

On a basketball court 315# deadlift/suicide springs/deadlift

6/ss/4

5/ss/5

4/ss/6

with a continuously running clock go at 0, 3:00, 6:00 respectively

(ss: baseline-> free throw line-> baseline->mid court->baseline->opposite free throw line-> opposite baseline)

 

Foxtrot

135# thrusters

start with 3 reps; increase each set by three (3,6,9, etc) with max rest in between efforts

objective is to establish a max rep effort 

time limit is one hour; last set must start by 59:59; no pausing mid-set

score is total amount of thrusters including final broken set