OUT-FIT Total Kicks Off - Nov 3rd, 2024

Get Ready! We’re launching a new seasonal event later this Fall!

The OUT-FIT Total 👊🏾

1 Max Effort Unbroken Strict Pull-ups 
1RM Bench Press
1RM Back Squat
1RM Deadlift 

We will be programming our next cycle of small group workouts to prepare our athletes for this event. Programming starting in September will be:  

Mondays - Pull Ups & Back Squats
Wednesdays -  Bench Press & Deadlifts 

Find Our Weekly Workouts Here

Movement Standards

Max Set of Unbroken Strict Pull-Ups
Pull-Ups = Pronated Grip (palms away). Athletes must fully extend arms (fully open elbows) at the bottom of the movement and have their chin pass the top of the bar. We will define "unbroken" as as many reps as long as both hands stay on the bar at all times. (e.g. pausing at the bottom is allowed) 

Bench Press
Athletes have 3 attempts to establish a 1RM. The bar must physically touch your chest and arms (elbows) must come to a complete lock out before reracking.

Back Squat
Athletes have 3 attempts to establish a 1RM. The hips must break parallel and athletes must fully stand up (knees and hips fully open) before reracking. 

Deadlifts
Athletes have 3 attempts to establish a 1RM. Hips must fully extend at the top and the shoulders must pass behind the bar. No straps, Sumo or mix grip allowed! Hello hook grip! 

Questions? email us at training@OUT-FIT.org