Benchmark WODs
BENCHMARK WODS
Repeatable workouts that show if you are getting fitter. Each page has the workout with Rx weights in kg and lb, what a good score looks like, how to scale it and a timer that is already set up.
Girl WOD · For time
Fran
21-15-9 thrusters · pull-ups
Workout, times & scaling →
Hero WOD · For time
Murph
1 mile run · 100 pull-ups · 200 push-ups · 300 air squats · 1 mile run
Workout, times & scaling →
Girl WOD · AMRAP 20 min
Cindy
5 pull-ups · 10 push-ups · 15 air squats
Workout, times & scaling →
Girl WOD · For time
Grace
30 clean and jerks
Workout, times & scaling →
Girl WOD · 3 rounds for time
Helen
400 m run · 21 kettlebell swings · 12 pull-ups
Workout, times & scaling →
Hero WOD · 5 rounds for time
DT
12 deadlifts · 9 hang power cleans · 6 push jerks
Workout, times & scaling →
Why repeat benchmark WODs?
A benchmark is a fixed workout you come back to every few months. Because the work stays the same, the score tells you something real: faster Fran, more rounds of Cindy, a heavier Grace. Most daily WODs are never repeated exactly, so benchmarks are the easiest way to see progress.
The trick is logging the details, not just the score: weight, scaling, vest or no vest, how you partitioned. Read how to log a WOD you can compare later.