#Benchmark Workout

🔥 Benchmark Kettlebell Circuit 🔥 (AMRAP - 30 Minutes) ➡️ 10 swings ➡️ 5 squats each side ➡️ 5 presses each side ➡️ 50% of your max push-ups = 1 round 🎯 Complete as many rounds as possible in 30 min. ⸻ 💡 Beginners: this is the perfect intro to kettlebells. Simple. Effective. Teaches real technique. 💪 Advanced lifters: use a heavier bell and try to hit 10+ rounds. Once you can… it’s time to level up. ⸻ Most “beginner” kettlebell workouts on Instagram are garbage 🚮 They miss the whole point of kettlebell training. These are foundational, purist movements. No fluff. No circus tricks. Just timeless, brutal simplicity. ⸻ No matter your level— 🔑 Fundamentals are the key. Master this, and you’ll unlock everything else. 📲 Want to learn every kettlebell movement properly, progress efficiently, and train like a savage? Hit the link in my bio. I’ll get you there. 🫡 #homeworkout #kettlebell #kettlebellworkout #workoutroutine #fitnessmotivation #functionalfitness #mobility #coreworkout

💥 THE MAN MAKER CHALLENGE 💥 Here’s the challenge: ✅ 100 Kettlebell Burpees in under 30 minutes ✅ One rep = push-up on the bells → clean → thruster ✅ Goal = 5 reps, rest ~45-60 sec, repeat until you hit 100 This is NOT your average burpee — this hits every muscle in your body: 🔥 Upper body – Chest, triceps, shoulders 🔥 Lower body – Quads, hamstrings, glutes 🔥 Core – Deep core activation with every clean and thruster 🔥 Posterior chain – Back, traps, lats, grip This works every system at once: ⚡️ Power – Explosiveness from the clean and thruster 🏋️ Strength – Building real-world strength under load 🫀 Endurance – Sustained effort over 30 minutes 💪 Hypertrophy – Muscle-building stimulus from the volume Burpees build endurance — this builds muscle AND endurance. The added resistance of kettlebells takes the burpee to another level — more strength, more size, more carryover to real life. 👉 I’m using 24 kg bells — that should be your goal. 👉 If you’re new, start with 16 kg — even that will wreck you. 👉 Hit this once a week or bi-weekly as a benchmark — you’ll see insane progress. If you want to master the kettlebell and get in the best shape of your life without wasting time in the gym, hit the link in my bio — let’s get to work. 🫡 Do you think you can complete this? #homeworkout #kettlebell #kettlebellworkout #fitnessmotivation #workoutroutine #functionalfitness #workoutchallenge #fitnesschallenge

The 95lb barbell curl is a slept on benchmark for strength. Can you control this weight? #bicepcurls

✨ BENCHMARK WORKOUT ✨ This is your before. In 4 weeks, you'll retest and see how far you’ve come. 10 minutes. No equipment. Just YOU vs YOU. ✅ Do it today ✅ Save this post ✅ Come back in 4 weeks Let’s work. 📌 Tag a friend to do it with you #BenchmarkWorkout #BodyweightWorkout #NoEquipmentWorkout #TrainWithPatrick #fitnesschallenge

Halloween Benchmark workout ✅✅✅ . #uanation #wego1way #takethehill #straightboutit #lknfit #cltfit #cltfitnesscommunity #lknfitness #halloween #halloweenworkout #benchmark #benchmarkworkout

Save this for your next pull day workout. Intensity should be HIGH! Recommended rest times are included. Make sure you are using weights on the accessories where the weight feels particularly challenging on the last 2-3 reps. DM me or comment BENCHMARK if you’re ready to invest in getting yourself to the next level 🤘🏻 #dadlife #dadswholift #fatherhood #fitnessmotivation #homegym #fitness #menshealth #gym #workoutmotivation #workoutroutine #fitdad #homegymworkout #personaltrainer #onlinecoach

Dumbbells only? Try these Variations and read complete caption for details and tips! • Incline Chest Rows – 4x12 (If unavailable, do Bent-Over Rows: Overhand/Underhand – 3x12) • Lat Pullovers – 4x12 • Single-Arm Rows – 3x12 (each side) • Shrugs – 3x20 These dumbbell-only variations will help you hit every part of your back. Tips: • You don’t need to do all these in one session. If training back with other muscles, pick 2-3 movements. • For dedicated back days, structure your workout based on your goals and strength levels. • If you have access to a pull-up bar, include pull-ups! No dumbbell exercise can replicate their benefits for back development. • Machines are also great for back growth. If you have access, mix in bars/machines for variety and maximum gains. Remember: Growth comes from consistency, proper form, and nutrition. Prioritize protein (2g/kg body weight is a great benchmark) and don’t skip your post-workout meal. ✅ DM me ‘TRAIN’ for online coaching. Follow for more workouts & tips! Save this for your next session! #fyp #foryou #explorepage #gym #gymmotivation #gymbro #workout #workoutmotivation #bodybuilding #explore #gymgirl #motivation #transform #gymtips #back #fitfam #gymrat #growth #gymworkout #aesthetics #fitness #fitnessmotivation #backworkout #reels #trending #viral

Check out this benchmark workout. We call this one Mount Everest…for a reason 🏔️ Can you go sub 18? Sub 16??? For Time: 50/40 Calorie Ski 75x Burpee Box Get Overs @ 48/40” 50/40 Calorie Ski @underarmour @uaoutdoor @6mediacollective #GRITPerformance #ClimbYourEverest #Benchmark #SummitStrong

Should this be the new shoulder standard? Ive been experimenting with this setup and find it hits shoulder rotation in a way most lifts miss. The Cuban Pullover forces you to move heavy through internal rotation and abduction; two ranges most lifters struggle to train. I hit 37.5% bodyweight here. With training, 50% feels realistic… and I’d call 25% a solid standard for anyone. What do you think? Fair benchmark or too much? Drop your take below. 👇🏼 @rangeofstrengthnetwork

Three V11’s in one session. Black Phenomenon Dank Energy Bunny Always a fun sesh with @willrivers26 The one that I’m really psyched about is Bunny. This problem was THE benchmark. I always thought that once I did it, only then could I say I was “decent” at crimping. @moonclimbing #moonboard #moonclimbing #moonboardchallenge #trainhardclimbharder

Hoje vamos analisar o Benchmark FRAN, um dos #workouts mais famosos do #crossfit . For Time: 21-15-9 repetições de: Thrusters + Pull Ups. #crossfitgames #workout #benchmark

🚨 CHALLENGE ALERT 🚨 The first ever @hybridperformancemethod WOD program benchmark workout is here! Steve 10 min AMRAP 10 power cleans (115/80) 10 lateral burpees over bar 10 wallballs (20/14) We want to see some stellar performances out there so we’re putting a lot on the line: Top score wins a free YEAR subscription to the Hybrid WOD program! 🤯 Three other winners, regardless of time, will be chosen randomly for a free month! 🤘 Challenge will last a full week and in order to be considered, you must share a video clip here on IG tagging @nohlsen, @aaron_helmly and @hybridperformancemethod and to win the grand prize, we’ll have to validate a full unedited video of your performance. Full video of @aaron_helmly and me tackling Steve for the first time is live on my YouTube channel! 👀 🗣️ GOOD LUCK! 👏