Benchmark #4 – “Rump Roast”
May 12th, Saturday, we will be doing the initial test for Benchmark #4 – “Rump Roast”.
All “classes” are canceled but we will have Benchmark Testing at 8 AM, 9AM, 10 AM. Fun and serious stuff!
We hope the CFPDX community turns out big for this and cheers everyone on to new PRs and 110% efforts. Feel free to bring family and friends to watch – I hear that helps too 
This benchmark will set the training paradigm for the next 10-12 weeks at the gym.
0:00-8:00 In 8 min, work to a max Power Clean
8:00-10:00 2 min rest
10:00-18:00 AMRAP Power Cleans in 8 min @90% of toady’s 1RM.
18:00-23:00 5 min rest
23:00-29:00 Max Standing Broad Jump in 6 min, 5 attempts/max
29:00-32:00 3 min rest
32:00-38:00 80m HH Prowler Push for time. 140lb men, 90lb women. One attempt.
Here is a standards video for the benchmark. Post questions to comments.
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8 Responses to “Benchmark #4 – “Rump Roast””
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Mikey says: Will the pink prowler be in play by then?
Mikey says: And, of much less significance than the pink prowler, does the benchmark testing count towards the Nx/week class count, or can I still come my regular number of classes and do the test?
Hi Mikey,
Probably no pink prowler! Yes, it does count as one of your classes for the week so plan accordingly. We will run it much like a class with coaches on hand as usual.
However, mentally treat it more like a competition. We want your best performance for the initial test !
Mikey says: So you’re saying that 5 inebriated witnesses won’t hold up in court?
Jill C. says: Sounds like a fun one!
Zarethirwin says: That is one hell of an athlete in the video. I want to train with him.
Ryan Lawrence says: Just trying to keep up with you Z. Welcome back, just in time to do benchmark #4!
Carl says: I’m up in Seattle this weekend and will miss the benchmark — will there be opportunities to take it next week?
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Will the pink prowler be in play by then?
And, of much less significance than the pink prowler, does the benchmark testing count towards the Nx/week class count, or can I still come my regular number of classes and do the test?
Hi Mikey,
Probably no pink prowler! Yes, it does count as one of your classes for the week so plan accordingly. We will run it much like a class with coaches on hand as usual.
However, mentally treat it more like a competition. We want your best performance for the initial test !
So you’re saying that 5 inebriated witnesses won’t hold up in court?
Sounds like a fun one!
That is one hell of an athlete in the video. I want to train with him.
Just trying to keep up with you Z. Welcome back, just in time to do benchmark #4!
I’m up in Seattle this weekend and will miss the benchmark — will there be opportunities to take it next week?