Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
May 21, 2026
Core Endurance Circuit
Everyday Athlete • EMOM • 15 sit-ups • 10 glute bridges • 30-second hollow hold • 10 push-ups • 20 Russian twists (10 per side)
May 20, 2026
Gymnastic Conditioning Flow
Everyday Athlete • AMRAP • 10 hand-release push-ups • 15 walking lunges (10 each leg) • 20 sit-ups • 250m row or 200m run
May 19, 2026
Aerobic Interval Blast
Everyday Athlete • ForTime • 400m run • 15 kettlebell swings (moderate weight) • 20 double unders or 40 single unders
May 18, 2026
Classic Conditioning Circuit
Everyday Athlete • ForTime • 10 burpees • 20 kettlebell swings (moderate weight) • 15 box jumps (or step-ups) • 400m run
May 17, 2026
Rest Day Recovery Protocol
Everyday Athlete • AMRAP •
May 16, 2026
Classic Conditioning Recovery Flow
Everyday Athlete • AMRAP • 400m easy jog • 15 bodyweight squats • 30 seconds plank hold
May 15, 2026
Cindy Test Day
Everyday Athlete • object • Pull-ups • Push-ups • Air Squats
May 14, 2026
Classic Conditioning Ladder
Everyday Athlete • EMOM • 10 burpees • 15 kettlebell swings (moderate weight) • 20 air squats • 25 sit-ups
May 13, 2026
Gymnastics Conditioning Circuit
Everyday Athlete • AMRAP • 5 Pull-Ups • 10 Push-Ups • 15 Air Squats • 200m Run
May 12, 2026
Aerobic Interval Challenge
Everyday Athlete • EMOM • 200m run • 10 kettlebell swings (light to moderate) • 5 burpees
May 11, 2026
Classic Conditioning Challenge
Everyday Athlete • AMRAP • 5 burpees • 10 kettlebell swings (moderate weight) • 15 box jumps (20" box)
May 10, 2026
Full Rest Day Mobility and Recovery
Everyday Athlete • ForTime • Foam roll major muscle groups for 10-15 minutes • Hold each mobility stretch (hip flexors, hamstrings, quads) for 30 seconds • Practice deep breathing exercises for 5 minutes
May 9, 2026
Active Recovery Conditioning
Everyday Athlete • ForTime • 400m light jog • 12 dumbbell step-ups (light loading) • 200m brisk walk • 8 dumbbell rows (light loading)
May 8, 2026
Endurance Conditioning Challenge
Everyday Athlete • ForTime • 800m run • 30 wall balls (20/14 lbs) • 20 kettlebell swings (53/35 lbs) • 15 burpees
May 7, 2026
Classic Conditioning Endurance
Everyday Athlete • AMRAP • 400m run • 15 wall balls (20/14 lbs) • 15 kettlebell swings (35/26 lbs) • 15 push-ups
May 6, 2026
Gymnastics Conditioning Challenge
Everyday Athlete • AMRAP • 5 pull-ups • 10 push-ups • 15 bodyweight squats • 200m run
May 5, 2026
Classic Aerobic Intervals
Everyday Athlete • EMOM • 400m run • 15 kettlebell swings (moderate load) • 10 burpees
May 4, 2026
Classic Conditioning Build
Everyday Athlete • AMRAP • 12 dumbbell thrusters 35/25 lbs • 15 calorie row • 10 burpees
May 3, 2026
Rest and Recovery Day
Everyday Athlete • EMOM •
May 2, 2026
Active Recovery Aerobic Piece
Everyday Athlete • ForTime • 15-minute steady-state row at a comfortable pace • 5-minute easy bike ride • 12 minutes on a jump rope (single unders)