The LEGENDARY NCFIT Benchmark — “Death Row”! It’s a Khalipa classic and one of the most challenging tests of mental and physical endurance. If you’ve done this before and failed, what adjustments can you make? Goal is consistent and tough work on the rower for :40-:50 and steady and controlled work on the burpees for :35-:50.

PRE/POST WORKOUT SKILL
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)

NCFIT BENCHMARK WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES*
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
**Last seen 10/2/19 (Score is Number of Rounds Completed)