Benchmark WODs

The classic named workouts. They’re famously hard as prescribed — every one has a scale so you can attempt it safely and beat your own time later. Log your result on the Log tab to track it.

00:00

The Girls

Fran

For time

21-15-9 reps, for time:

Thrusters (barbell)

Pull-ups

Scale: Lighter thrusters (or dumbbells), ring rows instead of pull-ups. Aim to finish, not to match a time.

Cindy

AMRAP

20-min AMRAP:

5 pull-ups

10 push-ups

15 air squats

Scale: Ring rows, knee push-ups, squat to a box. Great first benchmark — go steady.

Annie

For time

50-40-30-20-10 reps, for time:

Double-unders

Sit-ups

Scale: Single-unders (or line hops) ×2, and an anchored/knee sit-up.

Grace

For time

30 clean & jerks, for time (barbell)

Scale: Light barbell or dumbbells; break into small sets. Form over speed — this one tempts bad reps.

Hero WODs

Murph

For time

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

(partition the middle however you like)

Scale: Half Murph, ring rows, knee push-ups, and jog/walk the runs. Build to it over weeks — do NOT attempt full Murph cold.

Cindy XX

AMRAP

A gentler on-ramp to Cindy — 10-min AMRAP:

5 ring rows

10 knee push-ups

15 box squats

Scale: This IS the scale — a safe first taste of an AMRAP.

Scale freely. Never attempt a full Hero WOD (like Murph) cold — build to it over weeks.