CFT - 820#
Deadlift - 455#
Shoulder Press - 175#
Squat - 350#
Front Squat - 300#
Bench Press - 225#
Clean - 275#
Clean and Jerk - 265#
Jerk from the rack - 285#
Snatch - 215#
OHS - 225#
OHS @ BW - 10x reps
500m Row - 1:33.7 (3/9/11)
1000m Row -
2000m Row -
5k Row - 20:21
1 Mile Run - 5:17
400m Run - :59
800m Run -
4 Mile Run - 32:29
500 yard Swim - 13:29
1 mile Swim - 44:22 w/fins
2 mile Swim -
4 mile Swim -
2x KB C&J in 10 minutes -
Secret Service Snatch Test -
1RM Box Jump (Height) - 53.5"
30 Muscle Ups - 5:32
Pull-ups - 52
Strict Pull-ups -14
Weighted Pull-up - BW + 90#
- Named Benchmark Workouts
Sissy Test - 32:37
- 20-1 KB Swing @ 53#
- 1-20 Burpees
Filthy 50 - 17:31 (12/14/10)
- 50 Box jump, 24 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball
- 50 Burpees
- 50 Double unders
FGB - 433
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
300 -
- 25x Pull-up +
- 50x Deadlift @ 135# +
- 50x Push-up +
- 50x Box Jump @ 24” box +
- 50x Floor Wiper @ 135# (one-count) +
- 50x KB Clean and Press @ 36# (KB must touch floor between reps) +
- 25x Pull-up
Louder than Ten, aka 11- 9:00 flat
- 5x Ball Slam +
- 10x Push-up +
- 15x KB or DB Swing,
- 11 rounds
Meritorious -
- 30x Handstand Push-up,
- 40x Pull-up,
- 50x KB or DB Swing @ 53#,
- 60x Sit-up [feet anchored],
- 70x Burpee
Jonescrawl -
- 10x Deadlift @ 115% bodyweight +
- 25x Box Jump on 24” box,
- three rounds
Jonesworthy -
- Air Squat: 80-64-48-32-24-12
KB Swing: 40-32-24-16-12-6
Pull-up: 20-16-12-8-6-3
Jonestown Sprint -
- Push Press @ 65-75# +
- Burpee/ Pull-up combo
20-20-10-10 reps of each
Unworthy -
- Squat: 80-40-20-40-80
- KB Swing: 40-20-10-20-40
- Pull-up: 20-10-5-10-20
Those Burpees Suck - 7:05
- 10x Pull-up +
- 20x KB Swing @ 53# +
- 30x Box Jump @ 24" Box +
- 40x Push-up +
- 50x Sit-up +
- 60x Burpee +
- 10x Pull-ups
1775 -
- 17x Burpee Pull-up +
- 75x Squat,
- Four rounds
Bar Hop -
- 10x HSPU +
- 15x Front Squat @ 75# +
- 20x Pull-up +
- 15x Push Press @ 75# +
- 30x Burpee +
- 15x SDLHP @ 75# +
- 40x Atomic Sit-up +
- 15x Back Squat @ 75# +
- 50x Box Jump @ 24" box
Vomit Comet -
- 20x Sandbag Front Squat Push Press @ 70# bag +
15x KB Swing @ 53# +
12x Pull-up +
8x Burpee
Three rounds
G.I. Jane -
- 100 Burpee Pull-ups
Thruster / Burpee Pull-up Sissy Test -
- 20-1 Thruster
- 1-20 Burpee Pull Up
