Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
May 21, 2026
Tempo Endurance Repeat
Hybrid Athlete • EMOM • 800m run at tempo pace • 5 bodyweight squats • 5 push-ups • 400m recovery jog
May 20, 2026
Skill and Conditioning Blends
Hybrid Athlete • AMRAP • 5 handstand push-ups • 10 kettlebell swings (24/16 kg) • 200 meter run • 15 burpees
May 19, 2026
Interval Endurance Push
Hybrid Athlete • EMOM • 400m run • Rest 1 minute • 800m run • Rest 1 minute • 400m run
May 18, 2026
Hybrid Benchmark Deload Session
Hybrid Athlete • AMRAP • 10 kettlebell swings • 15 push-ups • 20 wall balls • 400m run
May 17, 2026
Active Recovery and Mobility
Hybrid Athlete • ForTime •
May 16, 2026
Aerobic Recovery Run
Hybrid Athlete • ForTime • 30 min easy run • 10 min brisk walk for cooldown
May 15, 2026
Lift + Run Combo Test
Hybrid Athlete • ForTime • 10 deadlifts (135/95 lbs) • Run 400 meters • 10 front squats (135/95 lbs) • Run 400 meters • 10 overhead presses (95/65 lbs) • Run 400 meters
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.