Benchmarks

Weightlifting 101 Benchmark Workouts

All the classic Weightlifting 101 workouts are listed below with an accompanying Top 3 of the best results. In the future I hope to have a video for every result but at this moment in time most of them are from training camps that I have held where we didn’t record the full workout.

Any person can freely try to beat the scores and will have his/her name featured on this site insofar that it’s documented through a video submission.

You do this by uploading the video to Youtube and sending me a link at info@weightlifting101.net.

Same video submission standards as applied in the Open:

“Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.”

 

20RM TNG Deadlifts

Top 3 Males:

1.

2.

3.

Top 3 Females:

1. Ragnheidur Sara Sigmundsdóttir and Julie Abildgaard at 120kg/264lbs. (https://www.youtube.com/watch?v=JP5lAvp-jKI&feature=youtu.be)

2.

3.

 

10RM TNG Deadlifts

Top 3 Males:

1.

2.

3.

Top 3 Females: 

1. Julie Abildgaard at 150kg/330lbs. (https://www.youtube.com/watch?v=ofcRCchg1J8&feature=youtu.be)

2. Amanda Fränden at 140kg/308lbs.

3.

 

20RM Back Squat

Top 3 Males:

1.

2.

3. 

Top 3 Females:

1. Ragnheidur Sara Sigmundsdóttir at 102kg/225lbs. (https://www.youtube.com/watch?v=Rp931W8k6jE&feature=youtu.be)

2.

3.

 

10RM Back Squat

Top 3 Males:

1.

2.

3. 

Top 3 Females:

1.

2.

3.

 

10RM Front Squat

Top 3 Males:

1.

2.

3. 

Top 3 Females:

1.

2.

3.

Heavy Isabel (100kg/220lbs  – 70kg/154lbs)

Top 3 Males:

1. Björgvin Karl Gudmundsson at 6:11. (https://www.youtube.com/watch?v=EtZHCvSJC_8)

2.

3. 

Top 3 Females:

1.

2.

3.

 

Heavy Grace (100kg/220lbs  – 70kg/154lbs)

Top 3 Males:

1.

2.

3. 

Top 3 Females:

1.

2.

3.

 

1RM Overhead Squat from the Floor

Top 3 Males:

1.

2.

3.

Top 3 Females:

1. Ragnheidur Sara Sigmundsdóttir at 105kg/231lbs. (https://www.youtube.com/watch?v=Uqad36vTPU4)

2.

3.

Perform one clean & jerk (squat clean + split jerk) every thirty seconds for fifty reps.

Top 3 Males:

1. Björgvin Karl Gudmundsson at 115kg/253lbs.

2.

3. 

Top 3 Females:

1. Ragnheidur Sara Sigmundsdóttir at 90kg/187lbs. (https://www.youtube.com/watch?v=TwERT5I1DFU)

2. Julie Abildgaard at 85kg/176lbs.

3.

10-1 in Power Snatch + Hang Squat Snatch + Overhead Squat (80kg/176lbs – 55kg/115lbs for women)

Top 3 Males: 

1.

2.

3.

Top 3 Females: 

1.

2.

3.

 

10-1 in Power Clean + Hang Squat Clean + Shoulder to Overhead

Top 3 Males: 

1.

2.

3.

Top 3 Females: 

1.

2.

3.

 

3RM TNG Squat Snatch

Top 3 Males: 

1. Alexander Elebro at 115kg/253lbs. (https://www.youtube.com/watch?v=xcW0jo-RxCs)

2.

3. 

Top 3 Females: 

1. Ragnheidur Sara Sigmundsdóttir at 80kg/176lbs. (https://www.youtube.com/watch?v=fNOVsUGbPfU)

2. Julie Abildgaard at 70kg/154lbs. (https://www.youtube.com/watch?v=lttTgv0-1K4)

3. Amanda Fränden at 62,5/138lbs. (https://www.youtube.com/watch?v=DQ9wJwhHxMs)

 

1RM Cluster

Top 3 Males: 

1. Jonas Schmidt with 137,5kg/303lbs. (https://www.youtube.com/watch?v=4PU-TWhh_2U&feature=youtu.be)

2. Dempsey Tamara with 135kg/297lbs. (https://www.instagram.com/p/7hxhVVJw59/)

3. Lukas Esslinger with 132kg/291lbs. (https://www.youtube.com/watch?v=YVgFAgh6Qjg)

Top 3 Females: 

1. Ragnheidur Sara Sigmundsdóttir and Julie Abildgaard at 92,5kg/204lbs. (https://www.youtube.com/watch?v=ta77407Iz4ghttps://www.youtube.com/watch?v=xkCrOVL9wJ0)

2.

3.

 

50 Thrusters (50kg /110lbs – 35kg/77lbs)

Top 3 Males:

1. Lukas Esslinger at 1:56. (https://www.youtube.com/watch?v=8sMrxWBAVa0)

2. Christoffer Gammelgaard at 2:08. (https://www.youtube.com/watch?v=ig__M7qf_xI&feature=youtu.be)

3.

Top 3 Females: 

1. Sam Briggs at 1:36. (https://www.youtube.com/watch?v=tDUx1m2pHyc)

2. Ragnheidur Sara Sigmundsdóttir at 1:49. (https://www.youtube.com/watch?v=KIZNebBrQ_4)

3.

 

Max Repetitions Unbroken TNG Clusters (60kg/132 – 45kg/99)

Top 3 Males:

1.

2.

3.

Top 3 Females: 

1.

2.

3.

 

Bear Complex

There are different opinions as to what constitutes a Bear Complex. Here it is defined as a power clean + front squat + push-press + back squat + behind the neck push-press.

Top 3 Males: 

1.

2.

3.

Top 3 Females: 

1.

2.

3.

 

Modified Death by Squat Snatch (90kg/198lbs – 60kg/132lbs)

0:00-1:00 – 1 rep.
1:00-2:00 – 2 reps.
2:00-3:00 – 3 reps.
3:00-4:00 – 4 reps.
4:00-5:00 – 5 reps.
5:00-7:00 – 6 reps.
7:00-9:00 – 7 reps.
9:00-11:00 – 8 reps.
11:00-13:00 – 9 reps.
13:00-15:00 – 10 reps.
15:00-18:00 – 11 reps.
18:00-21:00 – 12 reps.
21:00-24:00 – 13 reps.
24:00-27:00 – 14 reps.
27:00-30:00 – 15 reps.
30:00-34:00 – 16 reps.
34:00-38:00 – 17 reps.
38:00-42:00 – 18 reps.
42:00-46:00 – 19 reps.
46:00-50:00 – 20 reps.

Complete the reps in the time window. If you are unable to do that the workout is over. You are allowed to do both singles, TNG reps or a mix of both but whatever style you chose make sure to extend the legs in the top position before taking the bar down or dropping it.

If more than one person completes the round of twenty reps the winner will be the one to finish the round the fastest.

Top 3 Males:

1. Björgvin Karl Gudmundsson at 12 full rounds.

2.

3.

Top 3 Females:

1. Ragnheidur Sara Sigmundsdóttir at 15 full rounds. (https://www.youtube.com/watch?v=lKrZCB6z5-g)

2.

3.

 

Modified Death by Power Clean + Power Jerk (80kg/176lbs – 55kg/121lbs)

0:00-1:00 – 1 rep.
1:00-2:00 – 2 reps.
2:00-3:00 – 3 reps.
3:00-4:00 – 4 reps.
4:00-5:00 – 5 reps.
5:00-7:00 – 6 reps.
7:00-9:00 – 7 reps.
9:00-11:00 – 8 reps.
11:00-13:00 – 9 reps.
13:00-15:00 – 10 reps.
15:00-18:00 – 11 reps.
18:00-21:00 – 12 reps.
21:00-24:00 – 13 reps.
24:00-27:00 – 14 reps.
27:00-30:00 – 15 reps.
30:00-34:00 – 16 reps.
34:00-38:00 – 17 reps.
38:00-42:00 – 18 reps.
42:00-46:00 – 19 reps.
46:00-50:00 – 20 reps.

Complete the reps in the time window. If you are unable to do that the workout is over. First do all the power cleans and then all the shoulder to overhead. You are allowed to do both singles, TNG reps or a mix of both but whatever style you chose make sure to extend the legs in the top position before taking the bar down or dropping it.

If more than one person completes the round of twenty reps the winner will be the one to finish the round the fastest.

Top 3 Males:

1.

2.

3.

Top 3 Females:

1. Ragnheidur Sara Sigmundsdóttir with twenty completed rounds. (https://www.youtube.com/watch?v=As77Q-KMIm8)

2.

3.