THE
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CROSSFIT BENCHMARK WORKOUTS
See Where You Stack Up | Learn What You Must Improve | Experience Big Dawgs Testing
The Big Dawgs Benchmarks
Competitive Fitness requires strength, power, skill,
endurance, resilience, a strong mental game and plenty
of other factors under the hood.
To determine which parts you thrive in and which parts
you’re weak in, you must test them with the proper
benchmark tests.
We have compiled the best fitness benchmark tests to
show you where you sit in competitive functional
fitness.
In This Free Guide You’ll Find:
• Benchmark descriptions and videos
• The benefits and importance of each
benchmark
• A 2-week sample testing cycle
• Explanation of what your results
• Next step tips and tricks
Watch The Videos
Look for this video icon
to watch a Big Dawgs Coach
talk you through
each Benchmark
Workout.
What Are The Big Dawgs Benchmarks?
We broke our benchmarks into four different
modalities specific to the sport of fitness.
Cyclical
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Row 30/30 x4
Row 500m x 2
Row 60 Minutes
Run 3k
Gymnastics
• 30 Muscle Up For Time + Max Unbroken
• 5 Minute Max Strict Pull-Up + 5 Minute Max Strict Handstand
Push-Up
Strength
•
•
•
•
•
•
•
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Back Squat + Neuromuscular Efficiency
Press + Weighted Pull-Up
Close Grip Bench Press
Power Snatch
Power Clean
Thruster + Front Squat
Clean Battery
Snatch Battery
Mixed Modal
•
•
•
•
18 minute AMRAP
5 Rounds For Time
Constant Variance
Lactic Repeats
Cyclical Benchmarks
Row 30/30 x4
What is the test?
To execute the test, the athlete simply performs 4, 30 second all-out
bouts on the rower, resting 30 seconds on the erg. The athlete sets
the rower to 30/30 intervals to record accurate scores.
Why is this test beneficial?
The 30/30 row gives us an idea of an athlete’s power output and
anaerobic potential on the front end as well as sustainability as you
get to sets 2, 3 and 4.
What are ‘good’ scores?
What we want to see in the 30/30 row is a front end score of
bodyweight converted in meters then 95, 92, 90%.
What are potential limiters?
Some potential limiters may include:
• Mechanics on rower
• Anaerobic power
• Anaerobic sustainability
• Aerobic base
Row 500m x2
What is the test?
The row 500m x 2 has the athlete performing two max effort 500m
rows with 90 sec rest between each while staying on the erg during
rest.
Why is this test beneficial?
The test analyzes repeatability in a pure cyclical muscle endurance
sense. More specifically the test gives insight into four areas: lactic
endurance ability, repeatability, and aerobic ability and recovery.
What are ‘good’ scores?
The goal to strive for the one kilometer after the body weight
conversion is two minutes and 45 seconds for males and three
minutes for females. The second score should be as close as possible
to this or at most, 10% longer. That is 110% of the first score for 500
meters. For example, 1:25 and 1:35 for males and 1:40 and 1:50 for
females.
What are potential limiters?
Some potential limiters may include:
• Under-developed anaerobic system
• Under-developed aerobic system
• Technique on the rower
• Strength and/or power potential
Row 60 Minutes
What is the test?
The 60 minute row is 60 minutes to accumulate max distance on the
rower in meters.
Why is this test beneficial?
First it speaks to patience and being able to create rhythm in aerobic
work. Secondly, squat and upper pull pattern endurance which is very
sport-specific. And thirdly, fueling ability. The 60-minute row is the
longest of the KPI tests but provides good insight into overall
aerobic capacity, CNS ability and readiness, without the athlete
needing to take two weeks off to recover.
What are ‘good’ scores?
In terms of figures, using the body weight adjustment calculator, the
adjusted score that athletes should strive for is 17,000 meters in 60
minutes. That would be a 14,700-meter raw score for 140-pound
person, a 15,200-meter score for 160-pound person, 15,600meter score for a 180-pound person, 16,000-meter raw score for a
200-pound person and a 16,300-meter score for a 220-pound
person.
What are potential limiters?
Some potential limiters may include:
• Inability to row for 60 minutes straight
• Muscle endurance failure
• Fuel substrate problem
• Technique on the rower
• Body temperature regulation issue
• Overall aerobic ability
Run 3K
What is the test?
Running a 3K run time trial on a controlled surface such as a track.
Why is this test beneficial?
The 3K track run is a great test for functional volume, as its duration
(9 to 15 minutes) mirrors many events in the sport. The 3K is not far
off the 5K functional volume requirement for running. Simple and
repeatable the test is also valid for testing VO2 max and overall
cardio-respiratory endurance.
What are ‘good’ scores?
We are not looking for specific absolute scores in this test.
Conducting the test on a 400-meter track offers the chance to
measure splits to determine more about what is required in the skill,
be it pace, technique or capacity.
What are potential limiters?
Some potential limiters may include:
• Lack of lower body strength to perform dynamics
• Localized muscle fatigue in legs from lack of muscle endurance
• Breathing
• Lack of aerobic development in running
• Lack of aerobic power in running
Gymnastics Benchmarks
30 Muscle Up For Time
+ Max Unbroken
What is the test?
At 3.2.1 go, the athlete performs 30 ring muscle-ups for time, going
unbroken on the front end, then finishing the rest of then 30 for time.
Why is this test beneficial?
This test looks into dynamic expression of core and upper body
gymnastics performance due to the large actions of various
contractions happening at the shoulder in the catch dip out and
descent and with the core flexion and extension pattern, helping the
bottom end of the movement to create energy. When these dynamic
contractions are placed under the highest volitional fatigue with the
AMRAP requirement, great insight can be gleamed into the athlete’s
dynamic expression ability through recovery.
30 Muscle Up For Time
+ Max Unbroken (cont.)
What are ‘good’ scores?
Regarding requirements, 9% of the body weight in pounds is the
number of AMRAP reps that would make a great absolute score and
positive KPI.
The rest of the 30 muscle-ups for time would need to be completed in
less than three minutes for males and less than three minutes and 30
seconds for females.
As an example, a 190-pound male would need to perform 19 ring
muscle-ups in a row and then two minutes and 57 seconds for 30
reps total. Whereas a 130-pound female would require 13 reps in
a row in the AMRAP, finishing up the rest of the reps in under three
minutes and 30 seconds. The percentage of body weight correlation
creates a score relative to body weight. As for the best athletes, a
185-pound male is performing 16 plus reps, and 140-pound females
are performing 12+ reps.
What are potential limiters?
Some potential limiters may include:
• Mechanical issues
• Lack of muscle endurance
• Lack of aerobic development
• Lacking relative strength
5 Minute Strict Pull-Up
+ Strict Handstand Push-Up
What is the test?
The athlete would perform a 5-minute strict pull-up test for max reps
and a 5-minute max strict handstand push-up test in the same
session.
Why is this test beneficial?
These tests give an indirect insight into structural balance, for both of
these pulling and pushing battery movements. The five-minute time
frame allows insight into the relative strength battery. That’s to say,
how well an athlete performs when the motor units of that particular
movement are challenged in an isolated fashion.
What are ‘good’ scores?
60 reps of strict pull ups and strict handstand pushups in 5 minutes
(ideally one rep every five seconds) as an expression of battery is a
key performance indicator. The goal ideally is that the two scores are
equal to one another and that each are above 60. This test of relative
strength battery is important given the requirements for the highest
level of competition.
What are potential limiters?
Some potential limiters may include:
• Lack of relative strength battery
• Muscle endurance
• Mechanical limiters in the movements
• Lack of aerobic development
Strength Benchmarks
Back Squat
+ Neuromuscular Efficiency
What is the test?
The athlete establishes a back squat 1 rep maximum at a 30X1 tempo,
rests 10 minutes, then performs an AMRAP set @30X1 at 85% of the
1 rep maximum for the day.
Why is this test beneficial?
The back squat is the cornerstone intensity movement in
competitive functional fitness. All things revolve around the back squat
1RM. When able and repeatable at high levels of intensity, it signifies
optimal readiness and confidence.
The back-squat test also reveals any issues in a pattern of movement
that is highly used in competitive functional fitness; in the squat
pattern, thruster, wall ball, AirBike, jerk, push press, step up, step
overs, rowing, running uphill, etc.
Back Squat
+ Neuromuscular Efficiency (cont.)
What are ‘good’ scores?
In many cases, in AMRAP scoring, once the absolutes of 415 lbs for
males and 300 lbs for females have been achieved, a score of six or
more reps for males, and nine or more reps for females is what should
be strived for in the AMRAP.
The AMRAP score reflects what an athlete can do but having a score
of two or three in the AMRAP with those absolute norms of 415 lbs
and 300 lbs as the 1RM is a problem. It’s a problem as it means that
when close to the 1RM this athlete will be more excited internally
than they should be every rep.
That is, it’s simply their current essence. The sport has self-selected
for lower neuromuscular efficiency (NME) people over time and has
even arguably created people with even lower NME with its high
volume of work at submaximal loads and contractions.
What are potential limiters?
Some potential limiters may include:
• Back squat absolute strength
• Lack of knee flexion muscular endurance
• Mechanical issues in the squat
Strict Press
+ Weighted Pull-Up
What is the test?
The athlete establishes a strict press and a weighted pull-up 1 rep
maximum, both at a 30X1 tempo.
Why is this test beneficial?
The press/pull-up up ratio overall health of the shoulder and upper
absolute strength levels. The ratio commonly reveals that the area
for most concern is the press. This is usually the case due to the high
volume of pulling in the sport and if the athlete possesses longer arms
and a taller body.
What are ‘good’ scores?
The press should be 65% of the weighted chin up. The weighted
pull-up score should be 1.5 x bodyweight.
What are potential limiters?
Some potential limiters may include:
• Instability at the shoulder joint
• Lack of absolute strength in the press
• Lack of absolute strength in the pull-up
• Anthropometrics of you as an athlete
Close Grip Bench Press
What is the test?
Build to a one-rep maximum close grip bench press using a 16” grip
width for consistency.
Why is this test beneficial?
At the highest loads, the close grip bench press is more than an upper
push exercise. Indeed, due to the stress it places on the shoulder at
the lowest angle with the scapula stability and mobility being tested,
along with tricep, lat, posterior change, and neck extension strength,
all in one movement, it’s a great benchmark for isolated upper-body
ability.
What are ‘good’ scores?
We are looking for 1.4 times bodyweight and equal to the power
clean.
What are potential limiters?
Some potential limiters may include:
• Mechanics in bench press
• Upper body pushing absolute strength
• Instability in the scapula
Power Snatch
What is the test?
Build to a one-rep maximum power snatch.
Why is this test beneficial?
The power snatch is a lower load CNS test, we use this test to look at
bending, squatting, speed under the bar, and proprioception with the
barbell.
What are ‘good’ scores?
Due to requirements in the sport, athletes should strive for scores of
235 pounds for males and 160 pounds for females.
What are potential limiters?
Some potential limiters may include:
• Lack of mechanics in the PS
• Lack of absolute strength in the PS
• Lack of force development (power)
• Unstable shoulder joint
Power Clean
What is the test?
Build to a one-rep maximum power clean.
Why is this test beneficial?
The power clean is a great test to understand an athlete’s power and
strength ability, bending, squatting, speed under the bar, and
proprioception with the barbell.
What are ‘good’ scores?
Due to requirements in the sport, athletes should strive for scores of
300 pounds for males and 210 pounds for females.
What are potential limiters?
Some potential limiters may include:
• Lack of mechanics in the PC
• Lack of absolute strength in the PC
• Lack of force development (power)
• Unstable front rack position
Thruster + Front Squat
What is the test?
The athlete establishes a one-rep maximum thruster and front squat
in a training session.
Why is this test beneficial?
The front squat and thruster are specific KPIs for the sport,
mainly for the gross strength application to maximum contraction
testing, the structural balance between squat and thruster, and how
efficiently these carry over to metabolic work.
What are ‘good’ scores?
The goal for the front squat is that it should preliminarily be 85% of
the back squat in structural strength.
The thruster, meanwhile, should be 75% of that front squat 1RM in
testing.
Other relative goals and standards include: the thruster should be at
least 1.3x the bodyweight before going after norms for comparisons
to other lifts, in structural balance. The front squat should be 1.7x the
bodyweight prior to other KPI investigations.
What are potential limiters?
Some potential limiters may include:
• Potential limiters include:
• Lack of mechanics in FS/Thruster
• Lack of abs strength in the FS
• Lack of force development (power) in the thruster
Clean Battery
What is the test?
There are two tests that must be put together to complete Clean
Battery. First, you must establish a one-rep maximum in the squat
clean, then rest, then perform an 8-minute AMRAP (as many reps as
possible) at 90% of your one-rep maximum. In practice, the test would
be prescribed as follows:
Clean, establish a 1RM
-rest 10 minutesClean, 8 minute AMRAP @ 90% 1RM
Why is this test beneficial?
In the sport of functional fitness, an athlete’s maximum strength and
strength battery is extremely important. Strength battery is an individual’s ability to lift a high percentage of their one-rep maximum over
and over. This gives us great insights into the recoverability of the
athlete’s Central Nervous System along with the ability to dampen the
system between each lift.
Clean Battery (cont.)
What are ‘good’ scores?
For the clean one rep maximum, firstly, we would like to see 1.6 times
bodyweight.
Secondarily, we’d like to see absolute scores of 335 pounds for males
and 235 pounds for females for sport-specific purposes.
For the AMRAP, we’d like to see 24 + reps for males and 32 + reps
for females due to Neuromuscular Efficiency differences.
What are potential limiters?
Some potential limiters may include:
• Clean absolute strength
• Mechanics in the clean
• Clean battery
• Aerobic ability
Snatch Battery
What is the test?
There are two tests that must be put together to complete Snatch
Battery. First, you must establish a one-rep maximum in the squat
snatch, then rest, then perform 25 reps for time @ 77% of your
one-rep maximum. In practice, the test would be prescribed as
follows:
Snatch, establish a 1RM
-rest 10 minutesSnatch, 25 reps for time @ 77% 1RM
Why is this test beneficial?
In the sport of functional fitness, an athlete’s maximum strength and
strength battery is extremely important. Strength battery is an
individual’s ability to lift a high percentage of their one-rep maximum
over and over. This gives us great insights into the recoverability of the
athlete’s Central Nervous System along with the ability to dampen the
system between each lift.
What are ‘good’ scores?
The snatch 1RM goal should be 1.3 x bodyweight and then, 275
pounds for males and 185 pounds for females.
Secondarily, males should finish 25 reps for time in less than 5
minutes, while females should be less than 3:30.
What are potential limiters?
Some potential limiters may include:
• Snatch absolute strength
• Mechanics in the snatch
• Snatch battery
• Aerobic ability
Mixed Modal Benchmarks
18 Minute AMRAP
What is the test?
The 18 minute AMRAP is a variation of 12.3, which consists of:
15 Box Jumps Step Down, 24/20”
12 Shoulder-To-Overhead, 115/75 lbs
9 Toes-To-Bar
Why is this test beneficial?
The time frame, meanwhile, is strong as it’s more than the average
time frame for tests (12 minutes). Given the test contains, head to toe
contractors, hanging, squat pattern, jump pattern, muscle
endurance and grip, fast lower body contractions, barbell cycling, and
core endurance through spinal extension and flexion, it is one of the
best indicators of overall performance in the sport and we readily see
the best performers at the top of the scoreboard on this test.
What are ‘good’ scores?
When it comes to scoring, 14+ rounds or 504 + total reps is an
excellent score. 12 to 14 rounds, 432 to 503 reps is a fair score, and
under 12 rounds or under 431 reps is a poor score.
What are potential limiters?
Some potential limiters may include:
• Muscle endurance limiters in any of the three movements
• Lack of aerobic development
• Poor ability to self-pace through 18 minutes of work
5 Rounds For Time
What is the test?
The test is 5 Rounds For Time of:
7 Power Snatch, 155/105 lbs
7 Kipping Handstand Push-Ups
14 Pistols
Why is this test beneficial?
The test is a good determinate of how an athlete paces. Moreover,
the three movements are relatively complex in nature and the reps and
loading can easily determine poor from fair from excellent.
What are ‘good’ scores?
Excellent scores for males are 6-7:00 and for females are 6:30-7:30.
Fair scores for males are 7-8:00. Fair scores for females are seven
and 7:30-8:30.
Poor scores for males are 8:00 plus, and poor scores for females
would be 8:30 plus.
What are potential limiters?
Some potential limiters may include:
• Barbell cycling ability
• Overall battery ability
• Lack of muscle endurance development
• Lack of hip extension endurance
• Inability to self-pace
• Lack of skill development in any of the 3 areas
Constant Variance
What is the test?
The test consists of five sets, varying order per set:
Set 1:
15 Wallballs, 20/14 lbs, 10/9’
15 Kettlebell Swing, 55/35 lbs
15 Box Jump Step Down, 24”/20”
15 Hang Power Snatch, 75/55 lbs
15 Burpees
60 Double Unders
Set 4:
60 Double Unders
15 Wallballs
15 Hang Power Snatch
15 Burpees
15 Box Jump Step Down
15 Kettlebell Swing
-5 Minutes Rest-
-5 Minutes Rest-
Set 2:
15 Hang Power Snatch
15 Burpees
60 Double Unders
15 Box Jump Step Down
15 Kettlebell Swing
15 Wallballs
Set 5:
15 Box Jump Step Down
60 Double Unders
15 Kettlebell Swing
15 Hang Power Snatch
15 Wallballs
15 Burpees
-5 Minutes RestSet 3:
15 Hang Power Snatch
15 Burpees
60 Double Unders
15 Box Jump Step Down
15 Kettlebell Swing
15 Wallballs
-5 Minutes Rest-
Constant Variance (cont.)
Why is this test beneficial?
Constant Variance investigates repeatability of dynamic,
sport-specific, moderate to low load contractions through muscle
endurance and task variation adaptation. The modalities inside the
constant variance testing reflects moderate to lower loads, and higher
speed Mixed Modal aerobic testing.
What are ‘good’ scores?
The ability to obtain consistent scores across every set is the
primary insight here. The second insight is to score an average of 3:10
for males, and 3:30 average for females for every set.
What are potential limiters?
Some potential limiters may include:
• Lack of muscle endurance built in any specific movement in CV
• Muscle endurance limitations in specific muscle groups
• Lack of aerobic base
• Lack of aerobic power
Lactic Repeats
What is the test?
The test consists of 3 Sets of:
250m Row
15 Kettlebell Swings, 70/53lbs
25 Burpees
15 Kettlebell Swings
250m Row
Why is this test beneficial?
Lactic Repeat assesses not only these exercises but metabolic ability
at high pace, plus: pain threshold, aerobic ability relative to the mixed
pieces, lactic power ability of the athlete, and it’s a non-sport specific
indirect analysis of power repeats.
What are ‘good’ scores?
In initial testing, ideal scores would be for males 3:00, 3:15 and 3:30
and for females 3:20, 3:40 and 4:00. As the season progresses, you
can see changes in these scores based on what is being trained at the
time.
What are potential limiters?
Some potential limiters may include:
• Anaerobic ability
• Aerobic ability
• Muscle endurance in any of the 3 areas
• Mechanics in any of the 3 areas
Testing Block For Benchmark Workouts
What’s Next?
We’ve covered the ins-and-outs of what the Best CrossFit
Benchmark Workouts are, their benefits, good scores, and potential
limiters.
While our programming is all individualized to the athlete’s specific
goals, Big Dawgs Coaches generally follow a similar pattern during
testing their athlete’s testing cycle.
Next you will find a sample testing block for an athlete wanting to
understand their fitness at a deeper level. This testing cycle will allow
you to:
• See where you stack up against other CrossFit athletes
• Learn what you must improve to get better in the sport of fitness
• Experience what it’s like to go through a Big Dawgs Testing Cycle
Thursday
Testing Block: Week 1
Rest
Friday
Monday
A. 18 min AMRAP
15 box jumps step down 24/20”
12 shoulder to overhead 115/75#
9 toes to bar
A. Back Squat, @30X1, build to a 1RM
-rest 10 minB. Back Squat, @30X1, AMRAP at 85% of 1RM
C. For Time:
30 Ring Muscle Ups
*1st set max unbroken
_____________ _____________
Back Squat 1RM Back Squat 85%
____________
Unbroken rMU
____________
18 min AMRAP
___________
30 rMU
A. Power Clean, build to a 1RM
B. CGBP, build to a 1RM
C. 60 min Row for max meters
Tuesday
A. Snatch, build to a 1RM
-rest 10 minB. Snatch, 25 reps for time @ 77% of 1RM
_____________
Snatch 1RM
________________
Power Clean 1RM
_____________
Snatch 77%
Sunday
Rest
Wednesday
A. Lactic Repeats
For Time
250m row
15 KBS 2/1.5pd
25 burpees with overhead clap
15 KBS 2/1.5pd
250m row
-rest 12 minx 3 sets
________________
Lactic Repeat Set 1
Saturday
________________
Lactic Repeat Set 2
________________
Lactic Repeat Set 3
________________
CGBP 1RM
________________
60 min Row
Thursday
Testing Block: Week 2
Rest
Friday
Monday
A. Power Snatch, build to a 1RM
B. 5 Rounds For Time
7 Power Snatch 155/105#
7 Kipping Handstand Push-Ups
14 Pistols
A. Clean, build to a 1RM
-rest 10 minB. Clean, 8 min AMRAP @ 90% 1RM
C. Row 500m x 2 for max meters
Row 500m
-rest 90 sec on ergRow 500m
_________
Clean 1RM
___________
Clean 90%
___________
PS 1RM
______________
Row 500m Set 1
______________
Row 500m Set 2
Tuesday
Rest
Wednesday
A. Constant Variance:
A. 15 WB 20/14# to 10’/9’, B. 15 KBS 55/35#, C. Box Jump Step
Down 24/20”, D. Hang Power Snatch 75/55#, E. 15 burpees, F. 60
DU
Set 1: A,B,C,D,E,F -Rest 5 Mins
Set 2: D,E,F,C,B,A -Rest 5 Mins
Set 3: B,D,E,A,F,C -Rest 5 Mins
Set 4: F,A,D,E,C,B -Rest 5 Mins
Set 5: C,F,B,D,A,E
________________
CV Set 1
________________
CV Set 2
________________
CV Set 4
________________
CV Set 5
________________
CV Set 3
___________
5 RFT
Saturday
A. Strict Press, build to a 1RM
B. Weighted Pull Up (pronated), build to a 1RM
C. 5 min AMRAP
Strict Pull-Up
-rest 2 minD. 5 min AMRAP
Strict HSPU
E. Row 30/30 x 4 for max meters per set
___________ ___________ ___________ ___________ ___________
Press 1RM
PU 1RM
5 min PU
5 min HSPU 30/30 Meters
Sunday
A. Thruster, build to a 1RM
B. Front Squat, build to a 1RM
C. 3K Run Time Trial
_____________
Thruster 1RM
_____________ _____________
Front Squat 1RM
3K Run
Achieve Next Level Results
Going through the best fitness benchmark workouts
and why we use them will give you a leg up on your
training and thus your competition.
Big Dawgs is a group of remote coaches who take
our clients to the next level through fitness.
If you’re looking to go to the next level in your
fitness, hit the button below let’s talk!
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