BST Benchmark Workouts

BST CROSSFIT HAS SELECTED 13 BENCHMARK WORKOUTS .

View the 13 Workouts and select one to test your fitness level.

We have supplied you with all the necessary information and a video of each of the workouts.

No1 Workout

FIGHT GONE BAD

This workout was selected for our initial introduction week fitness test.The Fight Gone Bad is a workout in which the time is set thus the the amount of reps completed in the workout will indicate the level of fitness.

BST Standards

Beginner:  under 300

Amateur: over 300 and under 375

Athlete : over 375

The WOD

1min per exercise , as many reps as possible on each exercise

5 exercises in consecutive order with 1 min rest afer each set

Complete 3 rounds

Wall Balls 10kg

Sumo deadlift high pulls 35kg

Box jumps (must be higher than knee height)

Push press 35kg

Row(for calories)/Burpees

No2 Workout

Grace

This workout was selected because it is a great test of anaerobic capacity .The grace truly tests the body’s ability to with stand fatigue and maintain coordination and correct posture ,while maintaining a constant and high power output.

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 5min

Amateur: under 5min and over 2:30min

Athlete : under 2:30min

The WOD

30 Clean and Jerks 60kg

No3 Workout

Fran

This workout is the best known CrossFit workout in the world and some say the ultimate test in fitness .Test it for yourself

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 5min

Amateur: under 5min and over 3:00min

Athlete : under 3:00min

The WOD

21 Thrusters 43kg

21 Pull ups

15 Thrustters 43kg

15 Pull ups

9 Thrusters 43kg

9  Pull ups

No 4Workout

Nancy

This workout is a great combination of running and an Olympic weightlifting movement.on its own the two exercises used in the workout is not that challenging but put together they are devastatingly tough

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 15min

Amateur: under 15min and over 10:00min

Athlete : under 10:00min

The WOD

5 Rounds for time
400 meter run
15 Overhead squats 40kg

No 5 Workout

Karen

This workout is a great test for mental toughness and true hart and mind over body will get you threw this workout.

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 8min

Amateur: under 8min and over 6:00min

Athlete : under 6:00min

The WOD

150 Wall Balls ( height is 3.2meters ,weight of ball 10kg )

No 6 Workout

Nasty Girls

This workout is a great combination of body weight squats, gymnastics and Olympic weightlifting .This workout is technically very challenging .

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 10min

Amateur: under 10min and over 8:00min

Athlete : under 8:00min

The WOD

3 Rounds for time

50 Air squats

7 ring Muscle ups

10 Hang power cleans 60kg

No 7 Workout

Elizabeth

this workout has featured plenty of times in top CrossFit competitions and ever in the 2012 Reebok CrossFit final. This will test your leg strength and stamina together with functional arm extension ability

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 7min

Amateur: under 7min and over 5:00min

Athlete : under 5:00min

The WOD

21-15-9 reps for time

squat cleans 60kg

ring dips

No 9 Workout

Jacky

This workout is a movement and cardiovascular endurance test .This workout will push you beyond  your barriers and test your movement patterns to the max.

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 10min

Amateur: under 10min and over 7:00min

Athlete : under 7:00min

The WOD

Complete for time

1km row

50 Thrusters 20kg

30 Pull ups

No 10 Workout

Isabel

This workout was selected because it is a great test of anaerobic capacity .The grace truly tests the body’s ability to with stand fatigue and maintain coordination and correct posture ,while maintaining a constant and high power output.

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 6min

Amateur: under 6min and over 3:00min

Athlete : under 3:00min

The WOD

30 Snatches 60kg

No 11 Workout

Amanda

This workout is a combination of 2 of the most challenging movements in Crossfit, now they are thrown together to test even the best CrossFitters in the world.

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 10min

Amateur: under 10min and over 7:00min

Athlete : under 7:00min

The WOD

Reps 9-7-5

Muscle ups

Full snatch 60kg

No 12 Workout

Annie

This workout one of those that is so under estimated on the white board but if you have done an Annie you would know never to under estimate this workout .If you think you have a strong Core , this is for you.

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 9min

Amateur: under 9min and over 6:00min

Athlete : under 6:00min

The WOD

reps 50-40-30-20-10

Double unders

Sit ups

No 13 Workout

Helen

This workout combines 3 exercises in a wonderful mix of running , kettle bell swings and pull ups.This is a good test for any level of athlete ,being CrossFit or alternative sport.

This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.

BST Standards

Beginner:  over 9min

Amateur: under 9min and over 7:00min

Athlete : under 7:00min

The WOD

3 Rounds for time

400m run

21 KB swings 24kg

12 pull ups

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