This is a major benchmark test that is meant to be fast! Like… very fast. Like… sometimes less than 2min! However, depending on how heavy you go, I would say anywhere under 5-7min is a good start. It is a benchmark test, so it should be very challenging and give you some room for improvement. The highest level goal would be to do this workout between 95lbs and 135lbs, but that will not be right for many people! The grip will burn, your butt will burn, your lungs will burn, it’s going to be glorious fun. : )

Optional Accessory Work

Pull Up Strength!

Option 1: If you are able to consistently do sets of >10 strict pull ups, add some weight to your pull ups to give yourself 3 challenging sets of 8-10 reps.

Option 2: If you are able to do 5-10 strict pull ups in a row, go for 3 sets of as many reps as you can.

Option 3: If you are able to do 1-4 strict pull ups, do the following complex 3-5 times, resting in between each attempt: 3 Top-Half-Pull-Ups followed by a :10 negative chin up.

Option 4: If you cannot do a pull up, but you have a pull up bar, try to accumulate 3-5 reps of a :10 chin over bar hold.

Option 5: If you cannot do a pull up, but you have an assisted pull up machine at your gym, perform 3 - 5 Sets of 5 - 10 reps.

Option 6: If you cannot do a pull up and do not have a pull up bar, do 3-5 sets of the following: 10 Bodyweight Rows or Dumbbell Rows + 10 Dumbbell Pullovers

Cool Down

1-2min of Foam Rolling Each Glute

1-2min PVC T-Spine Stretch

1-2min Forearm Stretches

Workout 69 - "Grace"

“Grace”

For Time

30 Clean and Jerks

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