Benchmark Workouts
Benchmark workouts are standardized physical routines used to establish a baseline, track progress over time, and measure physical capacity across strength, speed, and endurance.
Repeat them over and over again and track your progress.
Single Modality Tests
30 Muscle Ups for time
30 Muscle Ups as fast as possible for time
100 Burpees for time
100 Burpees as fast as possible for time
Max Strict Pull Ups
Strict Pull Ups for as many reps as possible
Max Toes to bar
Toes to bar for as many reps as possible
Max Dead Hang Hold
Dead Hang Hold for as long as possible
Bike 1k
Bike 1,000 metres as fast as possible for time
Bike 5k
Bike 5,000 metres as fast as possible for time
Bike 10k
Bike 10,000 metres as fast as possible for time
Row 400m
Row 400 metres as fast as possible for time
Row 1k
Row 1,000 metres as fast as possible for time
Row 5k
Row 5,000 metres as fast as possible for time
Row 10k
Row 10,000 metres as fast as possible for time
Run 400m
Run 400 metres as fast as possible for time
Run 1k
Run 1,000 metres as fast as possible for time
Run 5k
Run 5,000 metres as fast as possible for time
Run 10k
Run 10,000 metres as fast as possible for time
Back Squat 1RM
Run 400 metres as fast as possible for time
Bench Press 1RM
Run 1,000 metres as fast as possible for time
Clean and Jerk 1RM
Run 5,000 metres as fast as possible for time
Front Squat 1RM
Run 10,000 metres as fast as possible for time
Hang Power Clean 1RM
Run 400 metres as fast as possible for time
Hang Power Snatch 1RM
Run 1,000 metres as fast as possible for time
Hang Squat Clean 1RM
Run 5,000 metres as fast as possible for time
Hang Squat Snatch 1RM
Run 10,000 metres as fast as possible for time
Overhead Squat 1RM
Run 400 metres as fast as possible for time
Power Clean 1RM
Run 1,000 metres as fast as possible for time
Power Snatch 1RM
Run 5,000 metres as fast as possible for time
Push Jerk 1RM
Run 10,000 metres as fast as possible for time
Push Press 1RM
Run 400 metres as fast as possible for time
Squat Clean 1RM
Run 1,000 metres as fast as possible for time
Squat Snatch 1RM
Run 5,000 metres as fast as possible for time
Thruster 1RM
Run 10,000 metres as fast as possible for time
Benchmark Workouts
Abbate
For Time
1-Mile Run (1,600 meters)
21 Clean and Jerks
800-Meter Run
21 Clean and Jerks
1-Mile Run (1,600 meters)
Barbell Weight (70 kg for men / 48 kg for women
Alexander
5 Rounds for Time
31 Back Squats (61/43 kg)
12 Power Cleans (84/61 kg)
Amanda
For Time
21/15/9
Bar Muscle Ups
Snatch (63/41 kg)
Andi
For Time
100 Hang Power Santches
100 Push Presses
100 Sumo Deadlifts
100 Front Squats
Barbell Weight 30kg for men / 20kg for women
Angie
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Your must finish all 100 reps of a movement before moving to the next
Annie
For Time
50/40/30/20/10 reps of
Double Unders
Sit Ups
Badger
3 Rounds for time of:
30 Squat Cleans
30 Pull-Ups
800-meter Run
Barbell Weight (43 kg Men / 30 kg Women)
Barbara
5 Rounds For Time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
Bell
3 Rounds For Time of:
21 Deadlifts
15 Pull Ups
9 Front Squats
Barbell Weight 84 kg Men / 61kg Women
Bert
For Time
50 Burpees, 400 meter Run
100 Push-Ups, 400 meter Run
150 Walking Lunges, 400 meter Run
200 Air Squats, 400 meter Run
150 Walking Lunges, 400 meter Run
100 Push-Ups, 400 meter Run
50 Burpees
Blake
4 Rounds for time of:
30 Metre Overhead Walking Lunges (20/15 kg plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (9/6 kg, 10/9 ft)
10 Handstand Push-Ups
Bowen
3 Rounds For Time Of:
800 meter Run
7 Deadlifts (125/84 kg)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (24/16kg KB)
20 Box Jumps (24/20 in)
Bull
2 Rounds For Time of:
200 Double-Unders
50 Overhead Squats
50 Pull-Ups
1 mile Run
Barbell Weight 61kg Men / 43kg Women
Buriak
AMRAP
5 Squat Cleans
10 Burpees Over the Bar
15 Pull-Ups
200 meter Run
Barbell Weight 70kg Men / 61kg Women
Candy
5 Rounds for time of:
20 Pull Ups
40 Push Ups
60 Air Squats
Capoot
For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run
Carse
21-18-15-12-9-6-3 Reps for Time:
Squat Cleans (43/30 kg)
Double-Unders
Deadlifts (84/61 kg)
Box Jumps (24/20 in)
Chelsea
30 Min EMOM:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Cindy
AMRAP 20 Mins:
5 Pull Ups
10 Push Ups
15 Air Squats
Coffland
For Time:
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups
Daniel
For Time:
50 Pull-Ups
400 meter Run
21 Thrusters
800 meter Run
21 Thrusters
400 meter Run
50 Pull-Ups
Barbell Weight 43kg Men / 30kg Women
DG
AMRAP 10 Mins
8 Toes to bar
8 Dumbbell Thrusters
12 Dumbbell Walking Lunges
Dumbbell Weight 16kg Men / 12kg Women
Diane
21/15/9 Reps time of:
Deadlifts
Handstand Push Ups
Barbell Weight 102kg Men / 70kg Women
Donny
21/15/9/9/15/21 Reps For Time
Deadlifts
Burpees
Barbell Weight 102kg Men / 70kg Women
Dork
6 Rounds For Time of:
60 Double-Unders
30 Kettlebell Swings
15 Burpees
Kettlebellbell Weight 24kg Men / 16kg Women
Fern
For Time (60 Min Cap) :
2-mile run
Then 9 rounds of:
20-calorie row
20 burpees
Then 3 rounds of:
30 push-ups
30 pull-ups
30 burpees
DT
5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell Weight 70kg Men / 45kg Women
Ellen
3 Rounds for Time:
20 Burpees
21 Alternating Dumbbell Snatches
12 Dumbbell Thrusters
Dumbbell Weight 22kg Men / 15kg Women
Estrada
For Time:
100 box step-ups with a weighted backpack then,
3 rounds of:
800-meter run
17-calorie bike
25 front squats
Backpack Weight 22kg Men / 15kg Women
Barbell Weight 84kg Men / 61kg Women
Eva
5 Rounds for time of:
800m run
30 Kettlebell Swings
30 Pull Ups
Kettlebellbell Weight 24kg Men / 16kg Women
Forrest
3 Rounds for time of:
20 L-Pull-Ups
30 Toes-to-Bars
40 Burpees
800 meter Run
Fran
21/15/9 Reps for Time
Thrusters
Pull-Ups
Barbell Weight 43kg Men / 30kg Women
