Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
May 21, 2026
Upper Body Threshold Session
RX Performance Athlete • AMRAP • 10 Pull-ups • 15 Push-press (65% of 1RM) • 20m Handstand Walk or 30s Handstand Hold • 15 Box Jumps (24/20 in)
May 20, 2026
Gymnastics & Conditioning Session
RX Performance Athlete • ForTime • 5 Muscle-Ups • 10 Deadlifts (225/155 lbs) • 15 Box Jumps (24/20 in) • 20 Wall Balls (20/14 lbs)
May 19, 2026
Mixed Modal Aerobic Intervals
RX Performance Athlete • EMOM • 15/12 Calorie Row • 9 Power Snatches (95/65 lbs) • 25 Double Unders
May 18, 2026
Strength and Short Conditioning
RX Performance Athlete • ForTime • 10 Deadlifts @ 70% 1RM • 15 Burpee Box Jumps (24/20 inches) • 20 Kettlebell Swings (53/35 lbs) • 15 Wall Balls (20/14 lbs, 10' target) • 50 Double-Unders
May 17, 2026
Active Recovery & Mobility Session
RX Performance Athlete • rest •
May 16, 2026
Aerobic Recovery Session
RX Performance Athlete • ForTime • 400m run • 500m row • 20 double-unders or 40 single-unders • 10 push-ups
May 15, 2026
Fran - Test Day
RX Performance Athlete • ForTime • 21 Thrusters (95/65 lbs) • 21 Pull-Ups • 15 Thrusters (95/65 lbs) • 15 Pull-Ups • 9 Thrusters (95/65 lbs) • 9 Pull-Ups
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)