Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
May 14, 2026
Hybrid Benchmark Threshold Challenge
Hybrid Athlete • object • 500m run • 15 kettlebell swings (24/16 kg) • 10 burpees • 5 pull-ups
May 13, 2026
Hybrid Benchmark Conditioning
Hybrid Athlete • ForTime • 400m run • 15 burpees • 30 kettlebell swings (24kg/16kg) • 15 pull-ups
May 12, 2026
Hybrid Benchmark Capacity Tempo
Hybrid Athlete • object • 400m run at moderate pace • 1-minute rest • 800m run at moderate pace
May 11, 2026
Hybrid Benchmark Recovery Session
Hybrid Athlete • AMRAP • 400m run • 5 burpees • 15 kettlebell swings (light to moderate weight) • 20 double-unders or 40 single-unders
May 10, 2026
Hybrid Recovery Focus
Hybrid Athlete • rest •
May 9, 2026
Active Recovery Run & Mobility Session
Hybrid Athlete • ForTime • 20 minutes of easy running at a relaxed effort on a flat path or treadmill • 10 minutes of walk or light jog to cool down
May 8, 2026
Hybrid Endurance Preparation
Hybrid Athlete • ForTime • 1 mile (1600m) run at a strong, sustainable pace • rest for 2 minutes • 500m row focusing on smooth technique • rest for 2 minutes • 1 mile (1600m) run at a strong, sustainable pace
May 7, 2026
Hybrid Benchmark Repeatability Session
Hybrid Athlete • EMOM • 400m run at a steady pace • 20 kettlebell swings (light to moderate weight) • 15 burpees • 500m row or similar (aerobic machine)
May 6, 2026
Hybrid Skill & Condition Focus
Hybrid Athlete • AMRAP • 5 muscle-ups or 10 pull-ups • 10 box jumps (24/20 inches) • 15 air squats • 200m run
May 5, 2026
Hybrid Aerobic Interval Challenge
Hybrid Athlete • AMRAP • 800m run at a moderate pace • 20 kettlebell swings • 20 push-ups • 400m run at a faster pace
May 4, 2026
Hybrid Strength-Endurance Challenge
Hybrid Athlete • ForTime • 800m run • 15 kettlebell swings (24/16 kg) • 10 burpees • 400m run • 10 push press (50/35 kg) • 20 box jumps (24/20 inch)
May 3, 2026
Rest and Recovery Day
Hybrid Athlete • rest •
May 2, 2026
Recovery Run & Stretch
Hybrid Athlete • ForTime • 30 minutes easy run (maintain a conversational pace, Zone 2) • Followed by 15 minutes of targeted stretching.
May 1, 2026
Hybrid Benchmark Prep
Hybrid Athlete • object • 400m run • 20 wall balls (20/14 lbs) • 20 kettlebell swings (24/16 kg) • 400m run • 15 box jumps (24/20 in) • 15 burpees
Apr 30, 2026
Hybrid Benchmark Endurance
Hybrid Athlete • AMRAP • 800m run • 15 kettlebell swings (24kg/16kg) • 12 box jumps (24"/20") • 20 sit-ups
Apr 29, 2026
Gymnastics Endurance Challenge
Hybrid Athlete • AMRAP • 10 handstand push-ups • 15 kettlebell swings (24kg/16kg) • 200m run • 15 burpees
Apr 28, 2026
Hybrid Benchmark Intervals
Hybrid Athlete • ForTime • 800m run at 85% effort • 2-minute rest • 400m run at 90% effort • 1-minute rest • 800m run at 85% effort • 2-minute rest • 400m run at 90% effort
Apr 27, 2026
Hybrid Benchmark Conditioning
Hybrid Athlete • AMRAP • 200m run • 15 kettlebell swings (moderate weight) • 20 walking lunges
Apr 26, 2026
Mobility and Recovery Guidance
Hybrid Athlete • rest •
Apr 25, 2026
Aerobic Recovery Run
Hybrid Athlete • ForTime • 30 minutes easy pace run (zone 2) at a conversational pace. • Walk for 5 minutes to cool down.