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 HOLD | FROGSTAND HOLD | CRANE HOLD | HANDSTAND | |||||||
| GOALS >> | Knees on hold | Knees off hold | Straight Headstand for time | Leans / Switches x up to 30s | Hold up to 30s | Lean / Switches | Hold up to 15s | Plank > Wall Plank switches # in 30s | Wall Plank / Box HS x up to 30s | Wall or Box Walks # in 90 seconds |
| Carole | 4 box | |||||||||
| Andrea | 60s | 15s | 15s leans | 4 box | ||||||
| Matthew | 30s knees off + 30s knees on | 30s leans | 15s leans | 5 wall | ||||||
| Ian | 47s | 5s | ||||||||
| Diana | ||||||||||
| Lisa Nagy | 4 wall | |||||||||
| Loise | ||||||||||
| Wren | 67s | 13s | 15s leans @33% weight | 4 on wall | ||||||
| Eva | 1s | 2 on chair | ||||||||
| Judith | 25s | 20s | 4s | |||||||
| Nikki | 6 Wall | |||||||||
| Karis | 5 box | |||||||||
| AMRAPs | |||||||
|---|---|---|---|---|---|---|---|
| Name 🔻 | PUSHUPS | V-SNAPS | DIPS | ||||
| DATE | January 2020 | February 2020 | March 2020 | January 2020 | March 2020 | January 2020 | |
| Joanne | 25 straight legs | ||||||
| Andrea | 11 feet | 15 | 20 feet | 19 straight legs | 28 | 23 | |
| Carole | 2 feet + 18 knees | 21 knees | 20 knees | 26 straight legs | 27 straight | 38 | |
| Ian | 61 feet | 70 (over 60s) | 21 straight legs | ||||
| Matthew | 24 knees | 22 knees | 12 from feet! | 20 bent legs | 30 bent knees | 25 bent | |
| Loise | 13 knees or 8 feet | 32 straight leg | |||||
| Lara | 15 knees | 20 knees | 15 straight legs | ||||
| Karis | 10 | 20 straight | 30 | ||||
| Kevin G | 10 | 6 bent | 23 | ||||
| Lisa Nagy | 15 straight + 10 bent | 24, bent | |||||
| Leah | 10 knees | 15 knees | 12 | 18 straight | 15 | ||
| Kevin | 11 | 9ish | 14 bent | 22 | |||
| Liana | 23 straight | 20 bent | |||||
| Nicky | 20 | 15 | 13 feet | 23 straight | 21 straight | 33, bent | |
| Julian | 17 | 20 straight + 10bent | |||||
| Judith | 10 feet | 8 | 13 straight + 11 bent | 20 mostly straight legs | |||
| Wren | 18 feet | 23 | 20 | ||||
| Eva | 18 | ||||||
| Sobia | 7 | 8 | 15 | ||||
| Nathan | 54 | ||||||
| Nikki | 22 | 25 knees | 40 straight | ||||
| Dave Shapero | 12 | ||||||
| Terez | 12 knees | 14 | |||||
| JS | 22 | 11 (Feb 2020) | |||||
| Sandina | 22 bent legs | ||||||
| CARDIO | |||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| BURPEES | SQUAT JACKS | MOUNTAIN 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 â–¶ | Nov. 2020 | Dec. 11, 2020 | January 19, 2020 | March 2020 | Nov. 2020 | Dec. 11, 2020 | January 2020 | March 2020 | Nov. 2020 | Dec. 11, 2020 | Jan. 23, 2020 | ||
| Joanne | 21 | 22 | 25 | 26 | 38 jumping | 42 | 45 | 61 (R/L=1) | 65 | 70 | 15 | 10 | |
| Carole | 18 | 19 | 21 | 37 | 39 | 42 | 43 | 45 (R/L=1) | 37 (R/L=1) | 39 | 10 | 5 | |
| Judith | 13 | 17 | 15 | 33 | 38 | 38 | 46 (R/L=1) | 56 (R/L=1) | 10 | 5 | |||
| Andrea | 10 | 19 | 22 | 25 | 22 step | 42 | 49 | 16 | 70.5 (R/L=1) | 80 | 12 | 7 | |
| Diana | 36 | ||||||||||||
| Matthew | 8 | 9 | 10 | 30 step | 30? | 34 | 20 | 52 (R/L=1) | 60 (R/L=1) | 60 | 10 | 5 | |
| Wren | 7 w/push-up | 9 w/ Push-Up | 10 w/ Pushup | 20 | 30 | 20 (R/L=1) | 44 (R/L=1) | 12 | 5 (knees) | ||||
| Eva | 11 | 32 | |||||||||||
| Julian | 16 | 35 | 42 | 55 (R/L=1) | 6 | 10 | |||||||
| Ian | 18 w/ pushup | 18 w/pushup | 42 | 69 (R/L=1) | 15 | 25 | |||||||
| Lara | 19 | 19 | 31 | 50 (R/L=1) | |||||||||
| Leah | 18 | 20 | 37 | 43 | 50 (R/L=1) | ||||||||
| Kevin | 43 | ||||||||||||
| Lisa Sit | 10 w/ push-up + 2 no push-up | ||||||||||||
| Nikki | 20 | 40 | 24 | 65 (R/L=1) | |||||||||
| Karis | 68 | ||||||||||||
| Lisa Nagy | 65 | ||||||||||||
| Nicky | 16 | 14 Reverse w/ pushup | 15 Reverse w/ PU | 43 | 55 (R/L=1) | ||||||||
| Sobia | |||||||||||||
| Dave | 21 | ||||||||||||
| Loise | 46 | ||||||||||||
| Teréz | 23 | ||||||||||||
| ISOMETRICS | SKILLS | ||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| HOLLOW HOLD | SEATED LEG LIFT | AIRPLANE HOLD | HANDSTAND HOLD | DOWNDOG PUSHUP | HEADSTAND | FROGSTAND | |||||||||
| 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 60s | Max Up to 60sec | ||||||||
| Date â–¶ | Nov. 2020 | Dec. 2020 | Nov. 2020 | February 2021 | Nov. 2020 | Nov. 2020 | Nov. 2020 | April 2021 | Nov. 2020 | December 30, 2020 | March 2021 | December 30, 2020 | January 20, 2021 | March 2021 | |
| Joanne | 6 feet | ||||||||||||||
| Carole | 60s straight + 5lbs | 5-10sec singles x multiple rounds | 12sec hands mid thigh | 60sec | 5 knees | 5 knees | 10sec hold PR! | 40sec Headstand | |||||||
| Judith | 25-30s straight legs | 20s straight legs + 20s single R & L | 45sec both legs | 25sec feet elevated Downdog | 25sec Frogstand | ||||||||||
| Andrea | 60s | 40s + 5lb weight | 30sec both legs | 30sec hands at, then below knees | 60sec | 10s back to wall HS | 3 knees elevated | 4 knees elevated | 60s legs straight | 25 sec Frogstand | 20s Frogstand | ||||
| Dave | |||||||||||||||
| Matthew | 60s straight legs | 50s Straight arms + legs | 30sec both legs | 2sec hands not far enough forward | 50sec | 20 Wall Facing (walk) | 5 knees | 60s tuck knees off | 20seconds + 15 w/ support | 25sec Headstand | |||||
| Wren | 5 feet negatives | 12sec Frogstand | |||||||||||||
| Eva | 3 knees | ||||||||||||||
| Julian | 40s knees on elbows | 60sec | 55sec Headstand | ||||||||||||
| Ian | 60s | 90s | 20sec both legs | 60sec | 15sec Frog Stand | 10 downdog | 40sec Frogstand | ||||||||
| Lara | 35s straight legs | 25s straight arms + legs | 25sec | 25s tuck knees off | |||||||||||
| Leah | 30sec | 60sec | 5 knees | ||||||||||||
| Kevin | 60sec | 5 downdog / knees hybrid | |||||||||||||
| Lisa Nagy | 60sec | 6 knees | |||||||||||||
| Karis | 5 feet (minus last round) | 36s Frogstand | |||||||||||||
| Lisa Sit | 30sec (15s hands @ sides, 15s hands @knees) | ||||||||||||||
| Loise | 7s hands @ knees (cramped) | 60 seconds | 50sec Headstand | ||||||||||||
| Terez | 14sec hands mid thigh | ||||||||||||||
| Nicky | 30sec hands in front | ||||||||||||||
| Nikki | 5 feet | ||||||||||||||
| BENCHMARK WORKOUTS | ||||
|---|---|---|---|---|
| WORKOUT ONE: Pushups + Burpees + Mountain Climbers + Dips | WORKOUT TWO | WORKOUT THREE | WORKOUT 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 | ||
| Joanne | Round of 20 halfway | 4 | ||
| Andrea | Completed round of 15 | 3 | ||
| Ian | Round of 35 (Pushups + 2 exercises of choice) | 4 | ||
| Matthew | Round of 15 (no dips) | 2 | ||
| Wren | Finished round of 15 (last pushups from knees) | 3 | ||
| Lara | Round of 15 complete + 1 pushup | 3 | ||
| Carole | 3 | |||
| Sandina | Half way round of 15 (no Mtn Climber / Dips) | 3 | ||
| Nathan | Halfway through round of 20 | |||
| Leah | Completed round of 15 | 3 rounds @3, then 2 | ||
| Kevin | Completed round of 15 | |||
| Eva | 3, 2 | |||
| Terez | 2 | |||
| Judith | 3 | |||
| Nicky | 3 | |||