Leaderboard: Benchmark Workout Scores

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All the circuits in the program are measurable and with each workout targeting slightly different parts of your training with the use of different exercises and tools. 

The leader board helps you assess your progress and motivates you to perform better.

Circuit Workouts

Bench Complex

Dumbbell Complex

Barbell Complex

Calisthenic Madness

Dumbbell Complex 2

Ring Circuit

Clean, Squat, Push Press

Kettlebell Complex

Kettlebell Complex 2

Finisher Challenges

Kettle Bell Swing Challenge

Burpee Challenge

Double Unders

3km Time Trial Run

Plank Challenge

– Overhead Squat Challenge

Strength Stats

These are good ratios to aim for, if you get to Tier 3 you are doing really well.

If you have for example a Bench Press that is at Tier 3 but your Squat and Deadlift is Tier 1 then you may have a muscle imbalance.

Tier 1

Deadlift
80kg * 12

Squat
70kg * 12 (Front 40kg)

Bench Press 
40kg * 12

Press
30kg * 12

Pullups
5+

Dips
10+

Pushups
20+

Tier 2

Deadlift
100kg * 12

Squat
85kg * 12 (Front 60kg)

Bench Press
50kg * 12

Press
35kg * 12

Pullups
10+

Dips
15+

Pushups
30+

Tier 3

Deadlift 
120kg * 12

Squat
100kg * 12 (Front 80kg)

Bench Press 
60kg * 12

Press
45kg * 12

Pullups
50+

Dips
20+

Pushups
40+

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