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

Aerobic Recovery Session

RX Performance Athlete • EMOM • Rowing (calories) • Light Barbell Snatch (40% of max, 5 reps) • Push-ups (10-15 reps)

Apr 10, 2026

Olympic Lift Rehearsal

RX Performance Athlete • ForTime • 3 Position Snatch: 5 sets (Floor, Hang, and Power) @ 70-75% 1RM • Clean & Jerk: 5x2 @ 75-80% 1RM • Back Squat: 5x5 @ 80% 1RM (focus on depth and stability) • Metcon: 5 Rounds For Time: 250m Row, 5 Snatch @ 60% 1RM, 10 Burpees

Apr 9, 2026

Olympic Lifting Threshold Session

RX Performance Athlete • EMOM • EMOM for 12 minutes: 1 snatch at 80% of 1RM • EMOM for 12 minutes: 1 clean and jerk at 80% of 1RM • 5 rounds of: 15 wall balls (20/14 lbs) + 10 burpees

Apr 8, 2026

Olympic Lift & Skill Conditioning

RX Performance Athlete • ForTime • Clean & Jerk: 5x3 @ 75% 1RM • Bar Muscle-ups: 5 sets of 3-5 reps • 12-minute AMRAP: 5 Power Snatches (135/95), 10 Toes-to-Bar

Apr 7, 2026

Olympic Lifting Interval Challenge

RX Performance Athlete • EMOM • 1 clean and jerk (heavy) • 2 snatch (moderate) • 3 overhead squats (light)

Apr 6, 2026

Engine Igniter RX