SCFit WOD, September 20, 2023
NCFIT BENCHMARK WORKOUT
(PERFORMANCE)
“HURRICANE”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*NOTE: W.O.W. this our pick for epic
workout of the week! Remix of Painkiller
last seen in 2022!
(Score is Total Reps)
NCFIT BENCHMARK WORKOUT
(FITNESS)
“HURRICANE (FITNESS)”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*NOTE: W.O.W. this our pick for epic
workout of the week! Remix of Painkiller
last seen in 2022!
**Toes to Something is a Kipping Knee
Raise with a Kick of the Toes to an
appropriate height for the athlete.
(Score is Total Reps)
POST WORKOUT STRENGTH (ALL)
3×4*
Bench Press
*Build to a Heavy weight and stay at that weight across all sets. If you benched
last week for the 6s, try to go heavier this week.
(Score is Weight)
ON AN 8:00 RUNNING CLOCK..
2 ROUNDS
10 Strict Press
10 Tuck-Ups / V-Ups
10 Scap Pull-Ups
1:00 Cal Row (Increasing Intensity)
Into…
1 ROUND
10 Strict Press
10 Strict Knees to Chest
10 Small Kip Swings
1:00 Cal Row (Increasing Intensity)