Fitness Test #2

WORKOUT OF THE DAY

FITNESS TESTING #2

BEYOND RXD

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

RXD

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

FITNESS

Weightlifting
1 or 3 Rep Clean and Jerk

Monostructural
1 Mile Run

 

We use the Clean and Jerk in our Fitness Testing because we think that the rate of improvement for the Clean and Jerk is a little faster than the Snatch in our opinion (from what we have seen). People tend to plateau in their Snatch due to the highly technical demand of the lift and newbies generally can’t get under a lot of load due to a range of potential obstacles. 

Scoring

Heaviest weight lifted for Clean and Jerk and time taken to run the 1mile.

WOD Goals (1mile)

The 1 mile run is such a painful distance! Right at people’s anaerobic thresholds, making it a battle between wanting to slow down because of the pain, or being able to maintain a good pace for the whole 1 mile and pushing through that discomfort. This differs to a CrossFit workout where you have more of an option to rest between movements or rounds.

The km conversion is 1.6km, so people will usually use 4 x laps of their 400m course. Some people like to do laps and others like one big loop course. It is up to you, as long as you are consistent with the course you use each time you test it.

COMPETITOR WOD

PART 1:

Front Squat
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

Every minute for 12 minutes:
10 Burpees & 10 Box jumps (24″/20″)

– Goal is to finish each round within the 1 minute window. If a round takes longer than a minute, finish that round and the workout is over.