NFG ’27 MOVEMENT STANDARDS

IMPORTANT: Movements are not guaranteed to show up in a workout. All movements are subject to change.

All divisions are expected to perform full range of motion on all movements, including lunges, squats, burpees, etc.

COMPETITIVE INDIVIDUAL + TEAMS

Run: Sub-7:30 mile
Row: 1:40–1:55 / 500m
Lunge: 100/70 lb D-Ball
Bench: 70/40 lb Dumbbells
DB Snatch: 70/50 lb Dumbbells
Squat or Shoulder-to-Overhead: 50/35 lb Dumbbells

INTERMEDIATE INDIVIDUAL + TEAMS

Run: 7:30–10:00 min/mile
Row: 1:55–2:10 / 500m
Lunge: 70/50 lb D-Ball
Bench: 50/25 lb Dumbbells
DB Snatch: 50/35 lb Dumbbells
Squat or Shoulder-to-Overhead: 35/25 lb Dumbbells

AGE GROUP

Run: 8:00–11:00 min/mile
Row: 1:55–2:15 / 500m
Lunge: 70/50 lb D-Ball
Bench: 50/25 lb Dumbbells
DB Snatch: 40/25 lb Dumbbells
Squat or Shoulder-to-Overhead: 35/25 lb Dumbbells

AGE GROUP (Teen)

Run: 8:00–11:00 min/mile
Row: 1:55–2:30 / 500m
Lunge: 50/30 lb D-Ball
Bench: 35/20 lb Dumbbells
DB Snatch: 40/25 lb Dumbbells
Squat or Shoulder-to-Overhead: 35/25 lb Dumbbells