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 17, 2026

5RM Push Press Test

Everyday Athlete • ForTime • Build up to a heavy 5-rep max push press with strict form

Apr 16, 2026

Mixed-Modal Overhead Session

Everyday Athlete • AMRAP • 15 overhead dumbbell thrusters (moderate weight) • 20 box step-ups (24/20 in) • 15 kettlebell swings (moderate weight)

Apr 15, 2026

Overhead Positioning Circuit

Everyday Athlete • EMOM • 15 alterante single-arm kettlebell presses (each arm) • 10 burpees • 15 wall balls (20/14lb)

Apr 14, 2026

Overhead Conditioning Circuit

Everyday Athlete • AMRAP • 10 overhead dumbbell presses (moderate weight) • 15 kettlebell swings (moderate weight) • 20 wall balls (14/20 lbs) • 30 double unders or 60 singles

Apr 13, 2026

Overhead Confidence Builder

Everyday Athlete • ForTime • 10 Push Press (moderate load) • 15 Kettlebell Swings (American) • 20 Box Jumps or Step-Ups • 200m Run

Apr 12, 2026

Active Recovery and Mobility Focus

Everyday Athlete • object •

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