Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
Jun 3, 2026
Moderate Tempo Conditioning
Hybrid Athlete • ForTime • Run 2000m • 15 ring rows • Run 1000m • 10 handstand push-ups or pike push-ups • Run 800m • 15 kettlebell swings (24/16 kg)
Jun 2, 2026
Long Tempo Interval Session
Hybrid Athlete • EMOM • 800m run at tempo pace followed by 400m easy jog, repeat 4 times
Jun 1, 2026
Extended Tempo Circuit
Hybrid Athlete • EMOM • 800m run at a controlled pace • 2 min of steady rowing • 500m brisk walk or light jog
May 31, 2026
Full Recovery Day - Mobility and Recovery Focus
Hybrid Athlete • ForTime •
May 30, 2026
Aerobic Recovery Tempo
Hybrid Athlete • ForTime • 20 minutes of steady-state running at a conversational pace, maintaining a focus on relaxed breathing and good form.
May 29, 2026
Extended Tempo Run Session
Hybrid Athlete • ForTime • 20 min tempo run at a steady pace • 5 min walk or light jog to recover
May 28, 2026
Long Tempo Threshold Practice
Hybrid Athlete • ForTime • 10 min at threshold pace on treadmill or flat run • 4 min recovery jog or walk • 2 min at threshold pace on treadmill or flat run • 2 min recovery jog or walk • Repeat the 2 min at threshold pace and recovery jog 2 more times
May 27, 2026
Long Tempo Conditioning Session
Hybrid Athlete • EMOM • 200m run • 5 ring dips • 15 wall balls
May 26, 2026
Tempo Endurance Fusion
Hybrid Athlete • ForTime • 1200m run at tempo pace • 90 sec rest • 4 x 400m repeats at 85-90% effort with 1 min rest
May 25, 2026
Tempo Strength and Aerobic Conditioning
Hybrid Athlete • AMRAP • 10 kettlebell swings • 400m run • 15 box step-ups (with bodyweight or light weight) • 200m slow jog
May 24, 2026
Full Rest Day with Mobility and Recovery
Hybrid Athlete • EMOM •
May 23, 2026
Aerobic Recovery Run
Hybrid Athlete • ForTime • 30-minute easy steady-state run at conversational pace
May 22, 2026
Long Tempo Session
Hybrid Athlete • EMOM • 1 km run at moderate pace • 30 seconds bodyweight squats (focus on form) • 1 km run at slightly faster than first pace
May 21, 2026
Tempo Endurance Repeat
Hybrid Athlete • EMOM • 800m run at tempo pace • 5 bodyweight squats • 5 push-ups • 400m recovery jog
May 20, 2026
Skill and Conditioning Blends
Hybrid Athlete • AMRAP • 5 handstand push-ups • 10 kettlebell swings (24/16 kg) • 200 meter run • 15 burpees
May 19, 2026
Interval Endurance Push
Hybrid Athlete • EMOM • 400m run • Rest 1 minute • 800m run • Rest 1 minute • 400m run
May 18, 2026
Hybrid Benchmark Deload Session
Hybrid Athlete • AMRAP • 10 kettlebell swings • 15 push-ups • 20 wall balls • 400m run
May 17, 2026
Active Recovery and Mobility
Hybrid Athlete • ForTime •
May 16, 2026
Aerobic Recovery Run
Hybrid Athlete • ForTime • 30 min easy run • 10 min brisk walk for cooldown
May 15, 2026
Lift + Run Combo Test
Hybrid Athlete • ForTime • 10 deadlifts (135/95 lbs) • Run 400 meters • 10 front squats (135/95 lbs) • Run 400 meters • 10 overhead presses (95/65 lbs) • Run 400 meters