F45 Training is renowned for its dynamic and effective workouts, and the latest addition, Benchmark, is no exception. This 45-minute resistance workout is not just another routine; it's a comprehensive strength assessment designed to establish your lifting capabilities and set a baseline for future growth. Let's dive into how you can strategize for Benchmark and track your progress effectively.
Benchmark is not just a workout; it's a measure of your strength and a stepping stone to greater fitness achievements
Understanding Benchmark: The Strength Assessment
Benchmark focuses on key movements to test your strength. Click the following links to view videos of all the movements:
Chin Up Overhand Grip (also commonly known as a Pull-Up)
Push Up (Max full range continuous reps)
Max Butterfly Sit-Up (2 minutes, bodyweight reel – max full range continuous reps)
The Format
Members work one at a time in a "You Go, I Go" format, ensuring both partners complete 3 sets. This approach provides adequate rest time, crucial for lifting heavy.
The Challenge
You'll have 3 opportunities to hit 10 reps in each set. The highest weight at which you complete 10 reps becomes your benchmark score. For example, if you lift 30kg for 10 reps in your second set but only 8 reps at 35kg in your third, your benchmark score is 30kg.
The Finale
After the main lifts, you'll do Max Butterfly Sit-Ups for 2 minutes, adding another dimension to your Benchmark score.
Tracking Your Results
Using the F45 Challenge App
Record Your Progress: Make sure to track your results in the F45 Challenge app, accessible from the Track > Assessments section.
New Features: The app now allows you to record your starting station and share your results, fostering a sense of accountability and community.
Tips for Success
Warm-Up and Form
First Set as Warm-Up: Use your first set to warm up your muscles and get comfortable with the exercise.
Form Feedback: Ask your partner for feedback on your form. Adjustments in the second and third sets can make a significant difference.
Strategy
Push Your Limits: Focus on lifting the most weight you can within the allocated time to achieve the best scores.
Rest and Recover: Utilize the rest periods effectively to recover and prepare for the next set.
Conclusion: Your Path to Strength Mastery
Benchmark is more than a workout; it's a journey towards understanding and improving your strength. By strategically approaching each exercise and tracking your progress, you can see tangible results and incremental improvements. Remember, every lift counts towards building a stronger, more capable you.
Ready to Take on Benchmark?
How do you prepare for a strength assessment like Benchmark? Share your strategies and experiences, and let's motivate each other to reach new heights in our fitness journeys.
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