SKILL LEVEL II
LEVEL II -GREEN
(intermediate athlete)
SQUAT Benchmark: 100 free squats
WEIGHTED SQUAT Benchmark: 1 x bodyweight squat
PUSH-UP Benchmark: 30 pushups
BENCH PRESS Benchmark: 1 x bodyweight bench press
ROPE CLIMB Benchmark: 20 foot climb, 1 trip
V-UPS Benchmark: 30 v-ups
KB SWINGS Benchmark: 30 each arm men 24kg women 16kg
400 METER RUN Benchmark: 1:34 minutes
DEADLIFT Benchmark: 1 1/2 x bodyweight deadlift
MILITARY PRESS Benchmark: 1/2 x bodyweight military press
HANDSTAND Benchmark: 1 minute handstand hold
POWER CLEAN Benchmark: 3/4 x bodyweight power clean
HANGING ABS Benchmark: 15 hanging knees to elbows
THRUSTERS Benchmark: 45 1/2 x bodyweight thrusters
800 METER RUN Benchmark: 3:20 minutes
500 METER ROW Benchmark: women 2:00 men 1:45
VERTICAL JUMP Benchmark: 18 inches
DIPS Benchmark: 20 dips
DIPS WEIGHTED Benchmark: 1 dip with 1/3 x bodyweight
PULL-UPS Benchmark: 20 pull ups
PULL-UP Benchmark: 1 with 1/3 x bodyweight
MUSCLE-UP Benchmark: 1
L-SIT Benchmark: 30 second L-sit
2000 METER ROW Benchmark: women 8:50 men 7:30
SNATCH Benchmark: 1/2 x bodyweight power snatch
HELEN Benchmark: 11:30 minutes
DESCRIPTION: 3 rounds for time: 400m run, 21 kb swings, 12 pull-ups
1 MILE RUN Benchmark: 7 minutes
