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

1RM Snatch Testing Day

RX Performance Athlete • ForTime • Find daily max Snatch in 25 minutes

Apr 16, 2026

Olympic Lifting Threshold Session

RX Performance Athlete • ForTime • 15 Power Cleans (135/95 lbs) • 20 Box Jumps (24/20 in) • 15 Jerks (135/95 lbs) • 20 Wall Balls (20/14 lbs) • 15 Deadlifts (225/155 lbs) • 20 Double Unders

Apr 15, 2026

Gymnastics Skill & Conditioning

RX Performance Athlete • ForTime • 2x5 Muscle-ups on Rings • 3x10 Kettlebell Swings (32kg) • 4x400m run (rest as needed between efforts)

Apr 14, 2026

High-Load Olympic Conditioning

RX Performance Athlete • EMOM • 3 Power Cleans (135/95 lbs) • 6 Push-ups • 9 Box Jumps (24/20 inches)

Apr 13, 2026

Complex Barbell Session

RX Performance Athlete • ForTime • Power Clean: 4x3 @ 75% 1RM • Front Squat: 5x4 @ 80% 1RM • Push Jerk: 4x2 @ 80% 1RM • Conditioning: 15-minute AMRAP of 10 Bar Muscle Ups, 20 Wall Balls (20/14 lbs), 30 Double Unders.

Apr 12, 2026

Active Recovery & Mobility Session

RX Performance Athlete • ForTime •

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