BENCHMARKS

Now that our online training journey continues it’s time to start checking in on our progress! Periodically we will be doing skills check-ins which will allow you to track where you are now, and the progress you are making!

BALANCING
HEADSTAND HOLDFROGSTAND HOLDCRANE HOLDHANDSTAND
GOALS >>

Knees on holdKnees off holdStraight Headstand for timeLeans / Switches x up to 30sHold up to 30sLean / SwitchesHold up to 15sPlank > Wall Plank switches # in 30sWall Plank / Box HS x up to 30sWall or Box Walks
# in 90 seconds
Carole4 box
Andrea60s15s15s leans4 box
Matthew30s knees off +
30s knees on
30s leans15s leans5 wall
Ian47s5s
Diana
Lisa Nagy4 wall
Loise
Wren67s13s15s leans @33% weight4 on wall
Eva1s2 on chair
Judith25s20s4s
Nikki6 Wall
Karis5 box
 AMRAPs
Name 🔻PUSHUPSV-SNAPSDIPS
DATEJanuary 2020February 2020March 2020January 2020March 2020
January 2020
Joanne25 straight legs
Andrea11 feet1520 feet19 straight legs2823
Carole2 feet + 18 knees21 knees20 knees26 straight legs27 straight38
Ian61 feet70 (over 60s)21 straight legs
Matthew24 knees22 knees12 from feet!20 bent legs30 bent knees25 bent
Loise13 knees or 8 feet32 straight leg
Lara15 knees20 knees15 straight legs
Karis1020 straight30
Kevin G106 bent23
Lisa Nagy15 straight + 10 bent24, bent
Leah10 knees15 knees1218 straight15
Kevin119ish14 bent22
Liana23 straight20 bent
Nicky201513 feet23 straight21 straight33, bent
Julian1720 straight + 10bent
Judith10 feet813 straight + 11 bent20 mostly straight legs
Wren18 feet2320
Eva18
Sobia7815
Nathan54
Nikki2225 knees40 straight
Dave Shapero12
Terez12 knees14
JS2211 (Feb 2020)
Sandina22 bent legs
 CARDIO
BURPEESSQUAT JACKSMOUNTAIN CLIMBER V-SNAPS PUSH-UPS
Name 🔻(Max. in 60s)(Max. in 60s)(Max. in 60s)EMOM x 5
(reps / round)
EMOM30s x 5
(reps / round)
Date ▶Nov. 2020Dec. 11, 2020January 19, 2020March 2020Nov. 2020Dec. 11, 2020January 2020March 2020Nov. 2020Dec. 11, 2020Jan. 23, 2020
Joanne2122252638 jumping424561 (R/L=1)65701510
Carole1819213739424345 (R/L=1)37 (R/L=1)39105
Judith13171533383846 (R/L=1)56 (R/L=1)105
Andrea1019222522 step42491670.5 (R/L=1)80127
Diana36
Matthew891030 step30?342052 (R/L=1)60 (R/L=1)60105
Wren7 w/push-up9 w/ Push-Up10 w/ Pushup203020 (R/L=1)44 (R/L=1)125 (knees)
Eva1132
Julian16354255 (R/L=1)610
Ian18 w/ pushup18 w/pushup4269 (R/L=1)1525
Lara19193150 (R/L=1)
Leah1820374350 (R/L=1)
Kevin43
Lisa Sit10 w/ push-up +
2 no push-up
Nikki20402465 (R/L=1)
Karis68
Lisa Nagy65
Nicky1614 Reverse w/ pushup15 Reverse w/ PU4355 (R/L=1)
Sobia
Dave21
Loise46
Teréz23
 ISOMETRICSSKILLS
HOLLOW
HOLD
SEATED
LEG LIFT
AIRPLANE HOLDHANDSTAND HOLDDOWNDOG PUSHUPHEADSTANDFROGSTAND
Name 🔻(Max hold up to 60s)(Max hold up to 60s)(Max hold up to 60s)EMOM x 5
(# of seconds/round)
EMOM x 5
(reps/round)
Max Hold up to 60sMax Up to 60sec
Date ▶Nov. 2020Dec. 2020Nov. 2020February 2021Nov. 2020Nov. 2020Nov. 2020April 2021Nov. 2020December 30, 2020March 2021December 30, 2020January 20, 2021March 2021
Joanne6 feet
Carole60s straight + 5lbs5-10sec singles x multiple rounds12sec hands mid thigh60sec5 knees5 knees10sec hold PR!40sec Headstand
Judith25-30s straight legs20s straight legs + 20s single R & L45sec both legs25sec feet elevated Downdog
25sec Frogstand
Andrea60s40s + 5lb weight30sec both legs30sec hands at, then below knees60sec10s back to wall HS3 knees elevated4 knees elevated60s legs straight25 sec Frogstand20s Frogstand
Dave
Matthew60s straight legs50s Straight arms + legs
30sec both legs2sec hands not far enough forward50sec20 Wall Facing (walk)5 knees60s tuck knees off20seconds + 15 w/ support25sec Headstand
Wren5 feet negatives12sec Frogstand
Eva3 knees
Julian40s knees on elbows60sec55sec Headstand
Ian60s90s20sec both legs60sec15sec Frog Stand10 downdog40sec Frogstand
Lara35s straight legs25s straight arms + legs25sec25s tuck knees off
Leah30sec60sec5 knees
Kevin60sec5 downdog / knees hybrid
Lisa Nagy60sec6 knees
Karis5 feet (minus last round)36s Frogstand
Lisa Sit30sec
(15s hands @ sides, 15s hands @knees)
Loise7s hands @ knees (cramped)60 seconds50sec Headstand
Terez14sec hands mid thigh
Nicky30sec hands in front
Nikki5 feet
BENCHMARK WORKOUTS
WORKOUT ONE:
Pushups + Burpees + Mountain Climbers + Dips
WORKOUT TWOWORKOUT THREEWORKOUT FOUR
Total: 8 minutes
Reps per round: 5/10/15/20/25/30
EMOM x 6
Pushup + Kick through + Side Plank + Groiner
*REPS per round*
PYRAMID
JoanneRound of 20 halfway4
AndreaCompleted round of 153
IanRound of 35
(Pushups + 2 exercises of choice)
4
MatthewRound of 15 (no dips)2
WrenFinished round of 15
(last pushups from knees)
3
LaraRound of 15 complete + 1 pushup3
Carole3
SandinaHalf way round of 15 (no Mtn Climber / Dips)3
NathanHalfway through round of 20
LeahCompleted round of 153 rounds @3, then 2
KevinCompleted round of 15
Eva3, 2
Terez2
Judith3
Nicky3

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