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
https://www.youtube.com/watch?v=DC19O4cgvp4
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
ttps://www.youtube.com/watch?v=ydeCu7W1VRc
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
https://www.youtube.com/watch?v=2Ps_unLEzCE
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
https://www.youtube.com/watch?v=2Ps_unLEzCE
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 )
https://www.youtube.com/watch?v=jfCDMMvXOdg
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
https://www.youtube.com/watch?v=jfCDMMvXOdg
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
https://www.youtube.com/watch?v=jfCDMMvXOdg
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
https://www.youtube.com/watch?v=RrqSaoucKuw
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
https://www.youtube.com/watch?v=7Z0QJYozar0
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
https://www.youtube.com/watch?v=5OLxtWu1FbY
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
https://www.youtube.com/watch?v=ZAjV-LOW_uo
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