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 Strict Press Testing

Hybrid Athlete • ForTime • Strict Press 5RM

Apr 16, 2026

Mixed Upper Body Endurance Challenge

Hybrid Athlete • AMRAP • 10 Push-Ups • 15 Bent Over Rows (using moderate dumbbells) • 200m Run • 10 Lat Pull-Downs (machine or bands) • 15 Shoulder Press (dumbbells or barbell)

Apr 15, 2026

Upper Body Conditioning and Skill Work

Hybrid Athlete • AMRAP • Strict pull-ups • Dumbbell shoulder press • Kipping dips • Plank to push-up position • 10 min run at moderate pace

Apr 14, 2026

Upper Body Aerobic Interval Challenge

Hybrid Athlete • EMOM • 10 Push-ups • 15 Kettlebell Swings (moderate weight) • 20 Sit-ups • 200m Run

Apr 13, 2026

Upper Body Strength Conditioning Circuit

Hybrid Athlete • EMOM • 10 strict pull-ups • 15 push-ups • 20 alternating dumbbell shoulder presses (50% max weight) • 200m run

Apr 12, 2026

Full Body Recovery and Mobility

Hybrid Athlete • rest •

Apr 11, 2026

Upper Body Recovery Flow

Hybrid Athlete • ForTime • 5 Rounds of 200m easy jog • 10 Push-ups (knee or standard) • 15 Dumbbell shoulder presses (light weight)

Apr 10, 2026

Hybrid Upper Body Strength Endurance Preparation

Hybrid Athlete • EMOM • 5 Pull-Ups • 10 Push-Ups • 15 Dumbbell Shoulder Press (light to moderate weight)

Apr 9, 2026

Hybrid Upper Body Endurance Challenge

Hybrid Athlete • AMRAP • 200m run • 10 push-ups • 15 kettlebell swings • 10 bent-over dumbbell rows • 15 mountain climbers

Apr 8, 2026

Upper Body Aero-Strength Circuit

Hybrid Athlete • EMOM • 12 Handstand Push-ups • 15 Pull-ups • 200m Run

Apr 7, 2026

Upper Body Aerobic Intervals

Hybrid Athlete • EMOM • Running (400m or 2 minutes) • Push-ups (max effort in remaining minute)

Apr 6, 2026

Power Hour Hybrid