Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
May 14, 2026
Mixed Modal Endurance Challenge
RX Performance Athlete • EMOM • 200m run • 12 wall balls (20/14 lbs) • 8 chest-to-bar pull-ups
May 13, 2026
High-Skill Conditioning and Strength Session
RX Performance Athlete • AMRAP • 5 Muscle-Ups • 10 Front Squats (135/95 lbs) • 15 Box Jumps (30/24 in) • 200m Run
May 12, 2026
Aerobic Interval Challenge
RX Performance Athlete • ForTime • 500m row • 15 wall balls (20/14 lbs) • 10 pull-ups • 400m run
May 11, 2026
High-Load Mixed Modal Challenge
RX Performance Athlete • ForTime • Deadlift: 10 reps @ 75% 1RM • Box Jump: 15 reps (24/20 in) • Kettlebell Swing: 20 reps (24/16 kg) • Rest 90 seconds • Repeat for 3 rounds • Final conditioning: 10 min AMRAP of: 10 Wall Balls (20/14 lb), 10 Burpees, 10 Pull-Ups.
May 10, 2026
Active Recovery and Mobility Focus
RX Performance Athlete • EMOM •
May 9, 2026
Aerobic Recovery Session
RX Performance Athlete • ForTime • 500m row • 20 unbroken wall balls • 15 kettlebell swings • 10 burpees
May 8, 2026
Mixed Modal Endurance Prep
RX Performance Athlete • AMRAP • 400m run • 15 wall balls (20/14 lbs) • 10 barbell thrusters (95/65 lbs) • 15 pull-ups • 200m rope climb
May 7, 2026
Pacing Precision Mixed Modal Challenge
RX Performance Athlete • ForTime • 12-calorie row • 10 deadlifts (225/155 lbs) • 8 bar muscle-ups • 20 double-unders • 15 wall balls (20/14 lbs)
May 6, 2026
Gymnastics Skill Progression and Conditioning
RX Performance Athlete • ForTime • 10 Bar Muscle-Ups • 15 Box Jumps (30") • 200m Row • 30 Ab Mat Sit-ups
May 5, 2026
Mixed Modal Endurance Challenge
RX Performance Athlete • AMRAP • 500m Row • 10 Deadlifts (135/95 lbs) • 15 Box Jumps (24/20 inches) • 20 Wall Balls (20/14 lbs)
May 4, 2026
Strength and Conditioning Session
RX Performance Athlete • ForTime • Deadlift: 5x3 @ 85% 1RM • Barbell Hang Clean: 4x4 @ 75% 1RM • 12 min AMRAP: 10 Thrusters (95/65 lbs), 10 Pull-ups, 200m Run
May 3, 2026
Full Rest and Recovery Day
RX Performance Athlete • EMOM •
May 2, 2026
Active Recovery Mixed Modal Session
RX Performance Athlete • AMRAP • 500m row • 15 wall balls (20/14 lbs) • 5 strict pull-ups • 200m farmer's carry (53/35 lbs)
May 1, 2026
Mixed Modal Conditioning Session
RX Performance Athlete • AMRAP • 15 Calorie Row • 10 Barbell Thrusters (95/65 lbs) • 5 Rope Climbs (15 ft) • 10 Toes-to-Bar • 200m Run
Apr 30, 2026
Complex Repeatability Challenge
RX Performance Athlete • AMRAP • 5 power cleans (135/95 lbs) • 10 chest-to-bar pull-ups • 15 box jump-overs (24/20 in) • 200m run • 5 thrusters (95/65 lbs)
Apr 29, 2026
Gymnastics and Conditioning Mix
RX Performance Athlete • ForTime • 8 ring muscle-ups • 12 deadlifts (225/155 lbs) • 16 box jump overs (24/20 in) • 200m row
Apr 28, 2026
Aerobic Interval Challenge
RX Performance Athlete • EMOM • 15 calorie row • 12 burpees • 9 thrusters (95/65 lbs)
Apr 27, 2026
Mixed Modal Strength and Conditioning
RX Performance Athlete • EMOM • Power Clean: 5 reps @ 65% 1RM • Burpee Box Jump Over: 10 reps • Kettlebell Swings: 15 reps @ 24kg • Pull-Ups: 10 reps
Apr 26, 2026
Active Recovery and Mobility Focus
RX Performance Athlete • EMOM • Foam rolling on quads, hamstrings, and back • Static stretching for the psoas, glutes, and shoulders • Use a resistance band for shoulder mobility drills
Apr 25, 2026
Aerobic Recovery Flow
RX Performance Athlete • AMRAP • 400m run (or row) • 2 minutes of jumping rope • 10 burpees