Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
May 14, 2026
Bodyweight Threshold Circuit
No Equipment Athlete • AMRAP • 20 Burpees • 30 Jump Squats • 400m Run • 15 Push-Ups • 25 Mountain Climbers
May 13, 2026
Gymnastics Skill & Conditioning Circuit
No Equipment Athlete • object • 5 Handstand Push-ups (or pike push-ups) • 10 Jumping Lunges • 15 Plank Jacks • 200m Run
May 12, 2026
Bodyweight Interval Conditioning
No Equipment Athlete • object • 40 seconds of burpees • 20 seconds rest • 40 seconds of running in place • 20 seconds rest • 40 seconds of mountain climbers • 20 seconds rest • 40 seconds of high knees • 20 seconds rest • 40 seconds of plank jacks • 20 seconds rest
May 11, 2026
Bodyweight Conditioning Sprint Intervals
No Equipment Athlete • EMOM • Burpees • High Knees • Mountain Climbers • Broad Jumps
May 10, 2026
Active Recovery & Mobility Focus
No Equipment Athlete • rest •
May 9, 2026
Aerobic Recovery Flow
No Equipment Athlete • ForTime • 15 Bodyweight Squats • 10 Push-Ups • 200m Easy Run • 20 Walking Lunges
May 8, 2026
Bodyweight Challenge Endurance
No Equipment Athlete • AMRAP • 200m run • 20 air squats • 15 push-ups • 10 burpees • 20 mountain climbers (each side)
May 7, 2026
Bodyweight Endurance Circuit
No Equipment Athlete • AMRAP • 20 air squats • 15 push-ups • 25 mountain climbers (total) • 200m run • 10 tuck jumps
May 6, 2026
Bodyweight Conditioning Skill Circuit
No Equipment Athlete • AMRAP • 5 handstand hold (against wall or freestanding, 20-30 seconds each) • 10 burpees • 15 reverse lunges (alternating legs) • 20 mountain climbers (10 each leg) • 1 minute of plank hold
May 5, 2026
Bodyweight Mixed Conditioning Rounds
No Equipment Athlete • AMRAP • 20 jumping jacks • 15 mountain climbers • 10 burpees • 5 tuck jumps • 400m run
May 4, 2026
Bodyweight Strength & Conditioning Intervals
No Equipment Athlete • AMRAP • 5 burpees • 10 alternating lunges • 15 air squats • 20 mountain climbers • 30 seconds sprint (or fast run)
May 3, 2026
Active Mobility & Recovery Day
No Equipment Athlete • EMOM •
May 2, 2026
Bodyweight Aerobic Recovery
No Equipment Athlete • AMRAP • 20 bodyweight squats • 15 push-ups • 30 seconds plank hold • 100-meter run
May 1, 2026
Mixed Bodyweight Endurance Circuit
No Equipment Athlete • object • 10 burpees • 20 walking lunges • 30 mountain climbers • 400m run
Apr 30, 2026
Bodyweight Threshold Circuit
No Equipment Athlete • AMRAP • 10 Burpees • 15 Jump Squats • 20 Mountain Climbers • 400m Run (or 2-minute jog) • 15 Push-ups • 20 Walking Lunges
Apr 29, 2026
Bodyweight Flow Conditioning
No Equipment Athlete • AMRAP • 5 burpees • 10 alternating lunges • 15 sit-ups • 20 mountain climbers
Apr 28, 2026
Mixed Conditioning Intervals
No Equipment Athlete • EMOM • 10 burpees • 15 jump squats • 200m run
Apr 27, 2026
Full Body Conditioning Intervals
No Equipment Athlete • EMOM • 10 bodyweight squats • 8 push-ups • 30 seconds of mountain climbers • 30 seconds of lateral lunges (15 each side)
Apr 26, 2026
Active Recovery and Mobility Session
No Equipment Athlete • rest •
Apr 25, 2026
Aerobic Recovery Flow
No Equipment Athlete • ForTime • 10-min steady run at an easy pace • 5 min of bodyweight squats (2-3 sets of 10-15 reps with 30 sec rest) • 10 min of walking lunges (2-3 sets of 10-15 reps per leg with 30 sec rest) • 5 min cool down walk