Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
Apr 24, 2026
Mixed Conditioning Circuit
No Equipment Athlete • AMRAP • Run 800m • 15 burpees • 20 mountain climbers (10 each leg) • 30 second plank hold
Apr 23, 2026
Bodyweight Conditioning Ladder
No Equipment Athlete • object • 10 air squats • 5 push-ups • 200m run • 7 burpees
Apr 22, 2026
Core Strength Conditioning Circuit
No Equipment Athlete • AMRAP • 15 hollow holds (20 seconds each) • 10 single-leg deadlifts (5 each leg) • 20 mountain climbers • 30 seconds of plank with shoulder taps • 7 broad jumps
Apr 21, 2026
Core Capacity Builder
No Equipment Athlete • AMRAP • 15 glute bridges • 10 push-ups • 20 mountain climbers (10 per side) • 30 seconds hollow hold
Apr 20, 2026
Core Conditioning Test Prep
No Equipment Athlete • EMOM • 30 seconds plank hold • 15 Russian twists (each side) • 30 seconds mountain climbers • 15 reverse lunges (each leg)
Apr 19, 2026
Core Recovery and Mobility Focus
No Equipment Athlete • AMRAP •
Apr 18, 2026
Core Aerobic Recovery Circuit
No Equipment Athlete • AMRAP • 10 plank shoulder taps • 30 second hollow hold • 15 superman extensions • 15 bodyweight lunges (alternating)
Apr 17, 2026
Hollow/Side Plank Benchmark
No Equipment Athlete • ForTime • Hollow Hold - Accumulate time for total 2 minutes • Side Plank (Right) - Accumulate time for total 1 minute • Side Plank (Left) - Accumulate time for total 1 minute
Apr 16, 2026
Core Endurance Circuit
No Equipment Athlete • ForTime • 20 Walking Lunges (10/leg) • 30-second Plank Hold • 10 Burpees • 30-second Side Plank (15 seconds per side) • 200-meter Run
Apr 15, 2026
Core Progression and Conditioning
No Equipment Athlete • AMRAP • 20x mountain climbers • 15x V-ups • 30sec side plank hold (each side) • 5min easy run
Apr 14, 2026
Core Emphasis Interval Challenge
No Equipment Athlete • EMOM • 15 plank shoulder taps • 10 jump squats • 20 mountain climbers (10 each leg) • 30 seconds hollow hold
Apr 13, 2026
Core Conditioning Challenge
No Equipment Athlete • AMRAP • 15 Push-ups • 20 Walking lunges • 10 V-ups • 5 Burpees
Apr 12, 2026
Core Recovery and Mobility Focus
No Equipment Athlete • EMOM •
Apr 11, 2026
Core Strength Recovery and Movement
No Equipment Athlete • AMRAP • Plank (30 seconds) • Lateral Lunges (10 per side) • Superman holds (30 seconds) • Side Plank (20 seconds per side) • Reverse Crunches (10 repetitions)
Apr 10, 2026
Core Strength Long Piece
No Equipment Athlete • AMRAP • 20 plank to push-up transitions • 30 mountain climbers (count 1 for each leg) • 15 hollow body holds (10 seconds each) • 20 alternating lunges (10 each leg) • 500m run
Apr 9, 2026
Core Strength Threshold Session
No Equipment Athlete • AMRAP • 15 mountain climbers (each leg) • 10 plank to push-up transitions • 15 reverse lunges (each leg) • 30 seconds plank hold • 100m run
Apr 8, 2026
Core Blast Conditioning
No Equipment Athlete • AMRAP • 1-minute plank hold • 20 mountain climbers (10 each leg) • 15 Russian twists (per side) • 30 seconds hollow body hold • 60 seconds of jogging in place
Apr 7, 2026
Core Conditioning and Endurance Intervals
No Equipment Athlete • EMOM • 10 push-ups • 15 mountain climbers • 20 flutter kicks • 1 min plank
Apr 6, 2026
No Gear Grinder
No Equipment Athlete • AMRAP • 16 Air Squats • 12 Push-Ups • 200m Run
Apr 5, 2026
Rest and Recovery Guidance
No Equipment Athlete • EMOM •