THE BENCHMARK ‘GIRL’ WORKOUTS

Angie
For time:
100 pull-ups
100 push-ups 100 sit-ups
100 squats 

First posted July 26, 2004

Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats 

Rest precisely 3 minutes between each round. 

First posted September 27, 2003

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats 

First posted September 7, 2003

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats 

First posted December 29, 2004

Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups 

First posted September 19, 2003

Elizabeth 21-15-9 reps for time of:
135-lb. cleans
Ring dips 

First posted September 12, 2003

Fran 21-15-9 reps for time of:
95-lb . thruster
Pull-ups 

First posted August 25, 2003

Grace
For time:
135-lb. clean and jerks, 30 reps 

First posted June 24, 2004

Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups 

First posted August 9, 2003

Isabel
For time:
135-lb. snatches, 30 reps 

First posted Novemeber 11, 2004

Jackie
For time:
1000 meter row
45-lb. thruster, 50 reps
30 pull-ups 

First posted August 3, 2005

Karen
For time:
150 wall-ball shots, 20-lb. ball 

First posted August 7, 2008

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean 

First posted July 5, 2003

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups 

First posted January 19, 2005

Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps 

First posted December 5, 2004

THE NEW GIRLS

Annie
50-40-30-20-10 reps for time:
Double-unders
Sit-ups 

First posted April 16, 2005

Eva
5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups 

First posted February 24, 2008

Kelly 5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball 

First posted April 10, 2005

Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups 

First posted April 22, 2004

Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups 

First posted December 11, 2006

Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches 

First posted July 17, 2010

Gwen

Clean and jerk 15-12-9 reps 
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. 

First posted May 25, 2003

Marguerita

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

First posted January 15, 2014

Candy

Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats 

Maggie

Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs 

First posted July 28, 2006

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups 

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. 

First posted June 8, 2012