Benchmark

Past Workouts

Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.

RX Performance Athlete Everyday Athlete Hybrid Athlete No Equipment Athlete

Apr 11, 2026

Recovery Aerobic Flow

Everyday Athlete • ForTime • 30 minutes of light rowing at a conversational pace • 15 minutes of stretching - include overhead reaches, hip flexor stretches, and triceps stretches

Apr 10, 2026

Endurance Overhead Work

Everyday Athlete • ForTime • 3 rounds for time: 15 overhead presses (moderate weight) • 20 jumping jacks • 15 kettlebell swings (moderate weight)

Apr 9, 2026

Overhead Confidence Interval

Everyday Athlete • EMOM • 10 Dumbbell Push Press • 15 Kettlebell Swings • 10 Wall Balls • 200m Run

Apr 8, 2026

Overhead Confidence Circuit

Everyday Athlete • AMRAP • 3 Handstand Push-ups (or Pike Push-ups) • 6 Overhead Dumbbell Presses (moderate weight) • 9 Box Jumps (or Step-ups) • 12 Russian Kettlebell Swings (moderate weight)

Apr 7, 2026

Overhead Endurance Challenge

Everyday Athlete • EMOM • 8 overhead dumbbell presses (moderate load) • 8 burpees (controlled pace)

Apr 6, 2026

Barbell Burn Everyday