Power Level
Movements & Lifts

Strict Bodyweight Dips (Bars or Rings, Shoulder to go below elbows, locking out at top)
• Points per rep: 3.33 points • (max 30 reps)


Reps =

 

Strict Pull-Ups (Chin above bar, Elbows lock out)
• Points per rep: 3.33 points • (max 30 reps)

 

Reps =

Push-Ups (Elbows lock out, no bounce at bottom.)
• Points per rep: 1.5 points • (max 67 reps)

Reps =

 

Plank Hold (Strict form, No Sagging or shuffling)
• Points per 30 seconds: 5.00 points • (max 10 minutes)

 

Time =

 

Handstand Push-Ups (Strict form, legs straight throughout, lite touch on pad no thicker than 3cm. Elbows lockout)
• Points per rep: 4.00 points • (max 25 reps)

 

Reps =

Deadlift
• Male Points Per Kg: 0.44 • Female Points Per Kg: 0.77


Lift =

 

Back Squat
• Male Points Per Kg: 0.50 • Female Points Per Kg: 0.83

 

Lift =

 

Bench Press
• Male Points Per Kg: 0.67 • Female Points Per Kg: 1.25


Lift =

Strict Press
• Male Points Per Kg: 0.96 • Female Points Per Kg: 1.82


Lift =

Power Clean & Jerk
• Male Points Per Kg: 0.87 • Female Points Per Kg: 1.43

 

Lift =

PLT Benchmark Wods

WOD 1: “Fran Remix”
For Time

Workout: 21-15-9:

  • KB Thrusters (24kg/16kg)

  • Pull-ups

Scoring:

  • 5 pts – 10:00+

  • 10 pts – 8:30-9:59

  • 15 pts – 7:30-8:29

  • 20 pts – 7:00-7:29

  • 25 pts – 6:30-6:59

  • 30 pts – 6:00-6:29

  • 35 pts – 5:30-5:59

  • 40 pts – 5:00-5:29

  • 45 pts – 4:45-4:59

  • 50 pts – 4:30-4:44

  • 55 pts – 4:15-4:29

  • 60 pts – 4:00-4:14

  • 65 pts – 3:50-3:59

  • 70 pts – 3:40-3:49

  • 75 pts – 3:30-3:39

  • 80 pts – 3:20-3:29

  • 85 pts – 3:10-3:19

  • 90 pts – 3:00-3:09

  • 95 pts – 2:50-2:59

  • 100 pts – Sub 2:50

 

WOD 2: “The Grind”
5 Rounds For Time

Workout: 5 Rounds:

  • 10 Deadlifts (100kg/70kg)

  • 15 Box Jumps (24"/20")



Scoring:

  • 5 pts – 20:00+

  • 10 pts – 18:00-19:59

  • 15 pts – 16:30-17:59

  • 20 pts – 15:30-16:29

  • 25 pts – 14:30-15:29

  • 30 pts – 13:30-14:29

  • 35 pts – 12:45-13:29

  • 40 pts – 12:00-12:44

  • 45 pts – 11:30-11:59

  • 50 pts – 11:00-11:29

  • 55 pts – 10:30-10:59

  • 60 pts – 10:00-10:29

  • 65 pts – 9:30-9:59

  • 70 pts – 9:00-9:29

  • 75 pts – 8:45-8:59

  • 80 pts – 8:30-8:44

  • 85 pts – 8:15-8:29

  • 90 pts – 8:00-8:14

  • 95 pts – 7:45-7:59

  • 100 pts – Sub 7:45

WOD 3: “Cindy Gone Rogue”
20-Minute AMRAP

Workout: 20-Minute AMRAP:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats


Scoring:

  • 5 pts – 6-7 rounds

  • 10 pts – 8-9 rounds

  • 15 pts – 10-11 rounds

  • 20 pts – 12-13 rounds

  • 25 pts – 14-15 rounds

  • 30 pts – 16 rounds

  • 35 pts – 17 rounds

  • 40 pts – 18 rounds

  • 45 pts – 19 rounds

  • 50 pts – 20 rounds

  • 55 pts – 21 rounds

  • 60 pts – 22 rounds

  • 65 pts – 23 rounds

  • 70 pts – 24 rounds

  • 75 pts – 24.3-24.6 rounds

  • 80 pts – 24.7-25 rounds

  • 85 pts – 25.1-25.3 rounds

  • 90 pts – 25.4-25.6 rounds

  • 95 pts – 25.7-25.9 rounds

  • 100 pts – 26+ rounds

WOD 4: “Row & Go”
For Time

Workout:

  • 1,000m Row

  • 50 Kettlebell Swings (24kg/16kg)

  • 30 Burpees

Scoring:

  • 5 pts – 16:00+

  • 10 pts – 14:00-15:59

  • 15 pts – 13:00-13:59

  • 20 pts – 12:00-12:59

  • 25 pts – 11:30-11:59

  • 30 pts – 11:00-11:29

  • 35 pts – 10:30-10:59

  • 40 pts – 10:00-10:29

  • 45 pts – 9:30-9:59

  • 50 pts – 9:00-9:29

  • 55 pts – 8:45-8:59

  • 60 pts – 8:30-8:44

  • 65 pts – 8:15-8:29

  • 70 pts – 8:00-8:14

  • 75 pts – 7:45-7:59

  • 80 pts – 7:30-7:44

  • 85 pts – 7:15-7:29

  • 90 pts – 7:00-7:14

  • 95 pts – 6:45-6:59

  • 100 pts – Sub 6:45

WOD 5: “Grunt Work”
 5 Rounds For Time

Workout: 5 Rounds:

  • 5 Back Squats (70% 1RM)

  • 400m Run



Scoring:

  • 5 pts – 22:00+

  • 10 pts – 20:00-21:59

  • 15 pts – 18:30-19:59

  • 20 pts – 17:30-18:29

  • 25 pts – 16:30-17:29

  • 30 pts – 16:00-16:29

  • 35 pts – 15:30-15:59

  • 40 pts – 15:00-15:29

  • 45 pts – 14:30-14:59

  • 50 pts – 14:00-14:29

  • 55 pts – 13:45-13:59

  • 60 pts – 13:30-13:44

  • 65 pts – 13:15-13:29

  • 70 pts – 13:00-13:14

  • 75 pts – 12:45-12:59

  • 80 pts – 12:30-12:44

  • 85 pts – 12:15-12:29

  • 90 pts – 12:00-12:14

  • 95 pts – 11:45-11:59

  • 100 pts – Sub 11:45

WOD 6: “Human Yo-Yo”
10-Minute Max Strict Pull-ups

Workout: Complete as many strict pull-ups as possible in 10 minutes

Scoring:

5 pts – 1-9 reps

10 pts – 10-19 reps

15 pts – 20-29 reps

20 pts – 30-39 reps

25 pts – 40-44 reps

30 pts – 45-49 reps

35 pts – 50-54 reps

40 pts – 55-59 reps

45 pts – 60-64 reps

50 pts – 65-69 reps

55 pts – 70-74 reps

60 pts – 75-79 reps

65 pts – 80-84 reps

70 pts – 85-89 reps

75 pts – 90-94 reps

80 pts – 95-99 reps

85 pts – 100-104 reps

90 pts – 105-109 reps

95 pts – 110-114 reps

100 pts – 115+ reps

WOD 7: “Long Haul”
 3 Rounds For Time

Workout: 3 Rounds:

  • 800m Run (Outdoor Run or Manual Treadmill “e.g. Air Runner”)

  • 25 Wall Balls (20lb/16lb)

  • 15 Deadlifts (100kg/70kg)

Scoring:

  • 5 pts – 30:00+

  • 10 pts – 27:00-29:59

  • 15 pts – 25:00-26:59

  • 20 pts – 23:00-24:59

  • 25 pts – 21:30-22:59

  • 30 pts – 20:30-21:29

  • 35 pts – 19:45-20:29

  • 40 pts – 19:00-19:44

  • 45 pts – 18:30-18:59

  • 50 pts – 18:00-18:29

  • 55 pts – 17:45-17:59

  • 60 pts – 17:30-17:44

  • 65 pts – 17:15-17:29

  • 70 pts – 17:00-17:14

  • 75 pts – 17:00-17:14

  • 80 pts – 16:30-16:59

  • 85 pts – 16:15-16:29

  • 90 pts – 16:00-16:14

  • 95 pts – 15:45-15:59

  • 100 pts – Sub 15:45

WOD 8: "Remix"
3 Rounds for Time

Workout: 3 Rounds:

  • 15 KB Thrusters (24kg/16kg)

  • 12 Pull-ups

  • 9 Burpees

Scoring:

  • 5 pts – 18:00+

  • 10 pts – 16:00-17:59

  • 15 pts – 14:30-15:59

  • 20 pts – 13:00-14:29

  • 25 pts – 12:00-12:59

  • 30 pts – 11:00-11:59

  • 35 pts – 10:15-10:59

  • 40 pts – 9:30-10:14

  • 45 pts – 9:00-9:29

  • 50 pts – 8:30-8:59

  • 55 pts – 8:00-8:29

  • 60 pts – 7:30-7:59

  • 65 pts – 7:15-7:29

  • 70 pts – 7:00-7:14

  • 75 pts – 6:45-6:59

  • 80 pts – 6:30-6:44

  • 85 pts – 6:15-6:29

  • 90 pts – 6:00-6:14

  • 95 pts – 5:45-5:59

  • 100 pts – Sub 5:45

 WOD 9: “Burpee Hell”
EMOM up to 20 minutes

Each Minute: 10 Burpees + 5 Pull-ups (- Rest remainder of minute - Stop when you can't complete the work within the minute)

Scoring:

  • 5 pts – 1 round

  • 10 pts – 2 rounds

  • 15 pts – 3 rounds

  • 20 pts – 4 rounds

  • 25 pts – 5 rounds

  • 30 pts – 6 rounds

  • 35 pts – 7 rounds

  • 40 pts – 8 rounds

  • 45 pts – 9 rounds

  • 50 pts – 10 rounds

  • 55 pts – 11 rounds

  • 60 pts – 12 rounds

  • 65 pts – 13 rounds

  • 70 pts – 14 rounds

  • 75 pts – 15 rounds

  • 80 pts – 16 rounds

  • 85 pts – 17 rounds

  • 90 pts – 18 rounds

  • 95 pts – 19 rounds

  • 100 pts – 20+ rounds

WOD 10: “Row 5k”
5,000m Row for Time

Complete 5,000 meters on concept 2 PM5 rowing machine as fast as possible

Scoring:

  • 5 pts – 32:00+

  • 10 pts – 30:00-31:59

  • 15 pts – 28:30-29:59

  • 20 pts – 27:00-28:29

  • 25 pts – 25:30-26:59

  • 30 pts – 24:30-25:29

  • 35 pts – 23:30-24:29

  • 40 pts – 22:30-23:29

  • 45 pts – 21:45-22:29

  • 50 pts – 21:00-21:44

  • 55 pts – 20:30-20:59

  • 60 pts – 20:00-20:29

  • 65 pts – 19:30-19:59

  • 70 pts – 19:00-19:29

  • 75 pts – 18:30-18:59

  • 80 pts – 18:00-18:29

  • 85 pts – 17:45-17:59

  • 90 pts – 17:30-17:44

  • 95 pts – 17:15-17:29

  • 100 pts – Sub 17:15