Benchmark Metcon
Make 3 attempts at each of the following:
Max set of toes-to-bars
Max set of ring dips
Broad jump for distance
Then,
Row 2,000 meters for time
Rest as needed between exercises.
Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dips that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 2,000 meters for time
Toes-To-Bar (3 max effort attempts)
Ring Dips (3 max effort attempts)
Broad Jump (3 max effort attempts)
2k Row (Time)
Max Effort 2k Row