TrainRx Performance Programming Benchmark Workouts Explained
Unlike most of the programming on all 7 TrainRx Performance Programs, the Benchmark Workouts are constant. They do not change, and stay this way because they need to remain consistent so you can see the progress you have made over time.
That being said, it does not mean you will do the same three or four workouts at the end of every training cycle! So, if you've experienced a Benchmark Week in the past, you may see something that is being repeated from the last testing week, and you're guaranteed to see something that looks a little new.
Absolute Strength Benchmarks
The Absolute Strength Benchmarks are designed for one purpose - to test the maximal strength of any given singular weighted movement. The Absolute Strength Benchmarks cover the Squat, Press, Deadlift, "Lunge", Pull, and the Olympic Lifts. And, not only do they cover maximal effort at 1 Repetition, they also cover rep ranges such as 3, 5, and 8.
Absolute Strength Benchmark Sample 1:
Establish a 1 Rep Max; 15:00 Minute Time Cap
Close Grip Bench Press; 20X1
Absolute Strength Benchmark Sample 2:
Establish an 8 Rep Max/Side; No Time Cap
Dual DB Rear Foot Elevated Split Squat; 20X1
Aerobic Capacity Benchmarks
Aerobic Capacity Benchmark Workouts cover a broad range of tests. These tests cover mixed modal capacity, singular modality pieces such as cyclical endurance, and are all designed to test the individual's ability to perform work while using oxygen. In other words, these are "longer" duration workouts that will require the individual to perform multiple sets/reps of one or more movements in formats such as AMRAPs, For Time WODs, Chippers, and Intervals.
Aerobic Capacity Benchmark Sample 1:
5 Sets; For Time; At Sustained Effort
9 Burpee
15 American KB Swing; 53/35 lb
21/16 Calorie Row
Anaerobic Endurance Benchmarks
Put your anaerobic threshold to the test. These Benchmark Workouts are the ones that require you to lay it all on the line. Anaerobic Endurance Benchmark Workouts are designed to test your anaerobic threshold, or your ability to perform work at the fastest possible pace while using lactate as a fuel source (opposite of Aerobic - in an Anaerobic setting we do not use oxygen as a fuel source). These are short duration workouts that come in For Time WODs, AMRAPs, Chippers, and Intervals.
Anaerobic Endurance Benchmark Sample 1:
For Time; At Hard Effort
500/400m Row
400m Run
35/28 Calories Airbike
Strength Battery Benchmarks
The "Strength Battery" Benchmarks are designed to test your ability to recover effectively and efficiently between repetitions of higher percentages of 1 Rep Max lifts. For these Benchmark Workouts we want to demonstrate our ability to perform multiple repetitions of a weighted or gymnastic element that is of a higher percentage of 1 Rep Max or of a high skill over and over again as efficiently as possible. These workouts test our overall strength endurance and capacity at heavier loads/higher skills.
Strength Battery Benchmark Sample 1:
For Max Repetitions; 3:00/1:30 x 3 Sets; At Strength Effort
15m Dual DB Front Rack Walking Lunge; 50/30 lb per Hand
15m Dual DB Farmer's Carry; 50/30 lb per Hand
AMRAP In Remaining Time: Power Clean; 185/115 lb or 155/75 lb
Strength Battery Benchmark Sample 2:
For Time; At Strength Skill Effort
30-20-10 Repetitions;
Strict Pull Up
Strict Handstand Push Up - Scaled: Ring Dip
Sample a Full Benchmark Testing Day Workout
A full day of Benchmark Testing on any of the 7 TrainRx Performance Programs will consist of one or more Benchmark Workouts. Each full day is outlined in a manner that will allow you to complete a specific Benchmark Test, rest for an appropriate amount of time, and then complete any more programmed Benchmark Tests for the day.
For today's GPP WOD sample, we'll be looking at the exact way you will see a full day of Benchmark Testing on any given TrainRx Performance Program. Keep in mind that each TrainRx Performance Program has its own end goal and the sample below may or may not cover exactly what your program will show come Monday. Ex: BuildRx Benchmark Week will look vastly different than MetConRx Benchmark Week
TrainRx Performance Programming Benchmark Week Sample:
Optional Warm Up; Movement Prep
2-4 Sets of Each Movement; Rest As Needed
Russian Babymaker; 8 Reps
Quadruped Thoracic Rotation; 5-8 Reps/Side
Deep Squat Hold w/Overhead Reach; 5 Reps
+
Build Up Sets:
On the Minute x 3-5:00 Minutes (3-5 Sets); At An Increasing Effort
1 Power Clean + 1 Low Hang Power Clean + 1 High Hang Power Clean
Set 1: At RPE 5 out of 10
Set 2: At RPE 6 out of 10
Set 3: At RPE 7 out of 10
A. For Max Repetitions; 3:00/1:30 x 3 Sets; At Strength Effort
15m Dual DB Front Rack Walking Lunge; 50/30 lb per Hand
15m Dual DB Farmer's Carry; 50/30 lb per Hand
AMRAP In Remaining Time: Power Clean; At 185/115 or 155/75 lb
+
Rest 3:00 Minutes
+
B. Establish an 8 Rep Max/Side; No Time Cap
Dual DB Rear Foot Elevated Split Squat; 20X1
+
Rest 8:00 Minutes
+
C. For Time; At Hard Effort
500/400m Row
400m Run
35/28 Calories Airbike
Your TrainRx Performance Program is designed to target specific areas of Functional Fitness. Each program has its own end goal and each program's Benchmark Week will look a little different. Here's what to expect to on each program:
HybridRx: Combinations of Absolute Strength, Strength Battery, Aerobic Capacity, and Anaerobic Endurance Benchmark Workouts
MetConRx: Combinations of Aerobic Capacity, Anaerobic Endurance, and Strength Battery Benchmark Workouts
StrengthRx: Combinations of Absolute Strength and Strength Battery Benchmark Workouts
WODRx: Combinations of Absolute Strength, Strength Battery, Aerobic Capacity, and Anaerobic Endurance Benchmark Workouts
BuildRx: Combinations of Absolute Strength and Strength Battery Benchmark Workouts
BaseRx: NO BENCHMARK WEEK - 1st Benchmark will be listed at the end of the next training cycle
DumbbellRx: Combinations of Absolute Strength, Aerobic Capacity, and Anaerobic Endurance Benchmark Workouts
Start your TrainRx Performance Program today and set yourself up with the best possible starting point for your journey with TrainRx Performance Programming!