For this lesson we're going to be learning how to add in Benchmark Workouts within our workout routines (regardless of whether or not they call for Benchmark Workout swaps).

What are Benchmark Workouts?

Benchmark Workouts are circuit workouts that allow you to test your limits and score your workout by rounds, total rounds completed and more.

After you get your scores you can use your Tracking Logs to track scores for specific Benchmark Workouts which will then allow you to come back and retest them at a later date and track your improvement over time!

Remember what I said about progressive overload and how important it is to level up over time and continue scaling?

Well this is how you do it with our Benchmark Tests.

Benchmark Workouts are built around characters from Heroes, Villains and more to make it fun and we specifically utilize themes or even celebrities who have shared their own circuits and utilized them to train for specific roles.

We also have our SHJ Core Benchmark Test that we utilize in all of our SHJ 30 Day Challenges to allow people to have FIVE different levels of scaling and work their way up over time.

All of our other Benchmark Workouts come with scaling tutorials within the routines that you can insert before you get started with them.

Inserting Benchmarks into your Weekly and Monthly Training Schedule

The above example is from our Kenichi workout and is an example of Benchmark Workouts being programmed right within a weekly routine on the site.

You can take your Kenichi Martial Arts Circuit Test and swap it for a Benchmark Workout week to week and then eventually come back and score old Benchmarks or the Kenichi Circuit to see how you've improved.

BUT, if you workout DOES NOT include a workout in it's schedule like the one above you'll be tacking on Benchmarks a bit differently.

You have a few options:

Add in Benchmark Workouts in place of your Active Rest Days
Add in Benchmark Workouts within your lifting days if you feel like you have extra gas in the tank and it won't cause burnout (some Benchmarks are super short while others are much longer).
Add in Benchmark Workouts in place of training days that indicate endurance or stamina training or HIIT (I recommend using longer Benchmark Workouts for this so you burn enough calories to adhere to your program).

How To Add In Benchmark Workouts