Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
May 1, 2026
Mixed Bodyweight Endurance Circuit
No Equipment Athlete • object • 10 burpees • 20 walking lunges • 30 mountain climbers • 400m run
Apr 30, 2026
Bodyweight Threshold Circuit
No Equipment Athlete • AMRAP • 10 Burpees • 15 Jump Squats • 20 Mountain Climbers • 400m Run (or 2-minute jog) • 15 Push-ups • 20 Walking Lunges
Apr 29, 2026
Bodyweight Flow Conditioning
No Equipment Athlete • AMRAP • 5 burpees • 10 alternating lunges • 15 sit-ups • 20 mountain climbers
Apr 28, 2026
Mixed Conditioning Intervals
No Equipment Athlete • EMOM • 10 burpees • 15 jump squats • 200m run
Apr 27, 2026
Full Body Conditioning Intervals
No Equipment Athlete • EMOM • 10 bodyweight squats • 8 push-ups • 30 seconds of mountain climbers • 30 seconds of lateral lunges (15 each side)
Apr 26, 2026
Active Recovery and Mobility Session
No Equipment Athlete • rest •
Apr 25, 2026
Aerobic Recovery Flow
No Equipment Athlete • ForTime • 10-min steady run at an easy pace • 5 min of bodyweight squats (2-3 sets of 10-15 reps with 30 sec rest) • 10 min of walking lunges (2-3 sets of 10-15 reps per leg with 30 sec rest) • 5 min cool down walk
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 •