Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
Jun 10, 2026
Running Mechanics and Conditioning Circuit
No Equipment Athlete • EMOM • 20 seconds of Bear Crawl (forward and backward) • 40 seconds of Jump Squats • 20 seconds of Plank to Push Up • 40 seconds of Lateral Bounds • 20 seconds of Mountain Climbers • 40 seconds of Skaters
Jun 9, 2026
Running Economy Interval Progression
No Equipment Athlete • EMOM • 400m run at controlled pace (target around 80% effort) • 1-minute walking recovery between runs
Jun 8, 2026
Running Economy Burst
No Equipment Athlete • EMOM • 1 min of high knees • 1 min of mountain climbers • 1 min of lateral bounds • 1 min of rest
Jun 7, 2026
Full Rest Day Guidance
No Equipment Athlete • rest •
Jun 6, 2026
Easy Aerobic Recovery Run & Mobility Flow
No Equipment Athlete • ForTime • 20-minute easy run at a conversational pace • 5 minutes of stair stepping or brisk walking to cool down • 15 minutes of targeted stretching focusing on hamstrings, quads, glutes, and calves
Jun 5, 2026
Running Economy Benchmark Prep
No Equipment Athlete • ForTime • 20-minute steady state run at a conversational pace • 5 x 400m strides at a faster pace with 90 seconds rest between each
Jun 4, 2026
Threshold Blast
No Equipment Athlete • EMOM • 15 Push-ups • 30 Air Squats • 200m Run
Jun 3, 2026
Running Economy Skill and Conditioning
No Equipment Athlete • EMOM • 10 seconds fast running (90% effort) • Rest 50 seconds • 15 seconds plank hold • Rest 45 seconds
Jun 2, 2026
Aerobic Interval Challenge
No Equipment Athlete • EMOM • 1 minute of bodyweight squats • 30 seconds of lunges (15 seconds each leg) • 1 minute of plank holds • 30 seconds of mountain climbers
Jun 1, 2026
Bodyweight Economy Intervals
No Equipment Athlete • EMOM • 1 minute of high knees • 1 minute of push-ups • 1 minute of bodyweight squats • 1 minute of plank hold
May 31, 2026
Active Recovery and Mobility
No Equipment Athlete • ForTime •
May 30, 2026
Aero Recovery Flow
No Equipment Athlete • ForTime • 20-minute easy run at conversational pace • 3-minute walk break (to hydrate and recover) • 20-minute easy run back to start
May 29, 2026
Running Economy Endurance Circuit
No Equipment Athlete • ForTime • 800m run at a steady pace • Plank hold for 30 seconds • 20 bodyweight squats • 20 mountain climbers (10 each side)
May 28, 2026
Running Economy Threshold Sequence
No Equipment Athlete • Interval • 7 x 2 min fast run • 1 min rest between efforts • 5 min cool down jog
May 27, 2026
Running Economy Skill and Conditioning
No Equipment Athlete • ForTime • 3 rounds of: • - 10 air squats • - 10 push-ups (knee or standard) • - 30-second single-leg balance (15 seconds each leg) • - 20 mountain climbers
May 26, 2026
Running Economy and Bodyweight Progression Workout
No Equipment Athlete • ForTime • 800m run (focus on maintaining an even pace) • 15 bodyweight squats (slow and controlled) • 15 push-ups (standard or on knees) • 15 lunges per leg (ensure proper form) • Repeat for 3 rounds with no rest
May 25, 2026
Running Economy Intervals
No Equipment Athlete • EMOM • Run 30 seconds at a high pace focusing on form • Rest for 30 seconds, walk to recover
May 24, 2026
Active Recovery and Mobility Session
No Equipment Athlete • rest •
May 23, 2026
Gentle Recovery Run
No Equipment Athlete • ForTime • 20 minute easy pace run (at a conversational pace)
May 22, 2026
Endurance Running Preparation
No Equipment Athlete • ForTime • Run 1600 meters at a steady pace, focusing on form and breathing • Perform 3 minutes of bodyweight squats at a moderate pace • Run 800 meters at a quicker pace but still controlled • Perform 1 minute of rest (active recovery - walking or gentle jogging) • Repeat the above sequence one more time