Benchmark
Past Workouts
Browse previous WOD programming by track to benchmark progress, revisit favorite sessions, and compare cycle trends over time.
Jun 30, 2026
Aerobic Jumping and Running Intervals
No Equipment Athlete • EMOM • 5 Broad Jumps • 200m Run • 10 Jump Squats • 10 Alternating Lateral Lunges
Jun 29, 2026
Explosive Step-Up Circuit
No Equipment Athlete • ForTime • 10 box jumps (use a sturdy surface) • 15 explosive step-ups (each leg, alternating) • 20 Russian twists (slow and controlled) • 400m run focusing on form
Jun 28, 2026
Full Rest and Mobility Guidance
No Equipment Athlete • rest •
Jun 27, 2026
Active Recovery: Low-Intensity Stamina Session
No Equipment Athlete • EMOM • 5 Burpees • 10 Jumping Jacks • 15 Bodyweight Squats • 20 Mountain Climbers
Jun 26, 2026
Jumping Endurance Progression
No Equipment Athlete • ForTime • 200m run • 20 jumping squats • 200m run • 15 tuck jumps • 200m run • 10 broad jumps • 200m run • 5 box jumps (use a stair or sturdy surface available)
Jun 25, 2026
Stiffness Threshold Circuit
No Equipment Athlete • AMRAP • 10 jump squats • 15 mountain climbers • 20-second sprint in place • 20 walking lunges (10 each leg) • 5 burpees
Jun 24, 2026
Jumping Skills and Conditioning Circuit
No Equipment Athlete • AMRAP • 3-minute jog • 20 tuck jumps • 30-second handstand hold (or pike hold against a wall) • 15 broad jumps • 20 mountain climbers
Jun 23, 2026
Aerobic Jump Boost
No Equipment Athlete • AMRAP • 10 box jumps (or stair jumps) • 15 push-ups • 200m run • 12 tuck jumps
Jun 22, 2026
Jumping Stiffness Circuit
No Equipment Athlete • AMRAP • 20 Jump Squats • 15 Lateral Bounds (each side) • 20 High Knees (in place) • 10 Broad Jumps • 400m run
Jun 21, 2026
Recovery and Mobility Flow
No Equipment Athlete • AMRAP • Cat-Cow Stretch (1 minute) • Child's Pose (1 minute) • Standing Forward Bend (1 minute) • Figure 4 Stretch (1 minute each leg) • Lying Spinal Twist (1 minute each side)
Jun 20, 2026
Low-Intensity Recovery Flow
No Equipment Athlete • ForTime • 30 second jog • 30 seconds of high knees • 30 seconds of butt kicks • 1 minute of walking lunges • 1 minute standing calf raises
Jun 19, 2026
Jump Stiffness Flow and Run
No Equipment Athlete • ForTime • 400m run (focus on rhythmic breathing) • 3 rounds of 10 jumping squats (focus on control and landing soft) • 20 mountain climbers (explosive pace)
Jun 18, 2026
Jump Progression and Run Intervals
No Equipment Athlete • EMOM • 30 seconds jumping squats • 30 seconds rest • 30 seconds lateral jumps (side to side) • 30 seconds rest • 30 seconds tuck jumps • 30 seconds rest • 30 seconds high knees (running in place) • 30 seconds rest
Jun 17, 2026
Bodyweight Skill and Conditioning Circuit
No Equipment Athlete • EMOM • 10 Handstand push-ups (or pike push-ups) • 15 Air squats • 200m Run • Plank hold (30 seconds)
Jun 16, 2026
Running Economy Intervals
No Equipment Athlete • interval • 400m run at controlled pace (70-75% effort) • 1 minute of walking or slow jogging for recovery • Repeat for a total of 6 rounds
Jun 15, 2026
Bodyweight Conditioning Ladder
No Equipment Athlete • AMRAP • 10 Push-Ups • 10 Squats • 10 Alternating Lunges • 200m Run
Jun 14, 2026
Rest Day Mobility and Recovery
No Equipment Athlete • rest •
Jun 13, 2026
Aerobic Recovery Run
No Equipment Athlete • ForTime • 10-minute easy pace run • 5 minutes of brisk walking • 10-minute easy pace run
Jun 12, 2026
1 Mile Run Test
No Equipment Athlete • ForTime • Run 1 mile (1609 meters) at a consistent pace
Jun 11, 2026
Threshold Conditioning Circuit
No Equipment Athlete • EMOM • 400m run (at a moderate pace) • 15 push-ups • 20 walking lunges (10 each leg) • 30 seconds plank hold • 400m fast-paced run