351 WODs were found

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Named WODs Only

Classic Benchmark Workouts (WODs)

Popular verified benchmark workouts (WODs) designed by coaches, widely adopted by the functional fitness community, and verified by WODwell. Originals and instant classics.

See also: Memorial & Tribute WODs | Hero WODs |⚡️ WOD Calendar

Bear Complex

CrossFit Benchmark WOD

5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Classic Benchmarks ...

Fight Gone Bad

CrossFit Benchmark WOD

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Classic Benchmarks ...

Filthy Fifty

a.k.a.: "Filthy 50," CrossFit Benchmark WOD

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Classic Benchmarks ...

The Chief

CrossFit Benchmark/Tribute WOD

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Repeat 5 times

Classic Benchmarks ...

Custom Workout Program

✅ Have an individualized training
program crafted for you.

✅ Designed around you, your goals,
& your equipment.

✅ From a highly-trained coach
committed to your success. Pick Your Coach

Fat Amy

Benchmark WOD

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Classic Benchmarks ...

Cooper

Hyrox Workout of the Week

10 Rounds for Time
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups

Time Cap: 30 minutes

Classic Benchmarks ...

Blackjack

aka: "Twenty-One," Benchmark WOD

For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

Classic Benchmarks ...

Durante Core

by Dave Durante

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

Classic Benchmarks ...

Death By…Anything

CrossFit Benchmark WOD

EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.

Classic Benchmarks ...

CrossFit Total

CrossFit Benchmark WOD

Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

Classic Benchmarks ...

The Longest Mile

Benchmark WOD

4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

Classic Benchmarks ...

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It’s a Trap!

CrossFit Darkside Benchmark WOD

For Time
100 Burpees
200 meter Run to start, then again every 2 minutes

Classic Benchmarks ...

Deck of Death

Benchmark WOD

Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps (24/20 in)
Card value determines the number of reps (face cards = 10, Aces = 11).
Jokers = 15 Burpees

Classic Benchmarks ...

Bergeron Beep Test

by Ben Bergeron

EMOM for as Long as Possible
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees

Classic Benchmarks ...

Oh No Curtis P

Benchmark WOD

For Time
100 Curtis P's (105/70 lb)

One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

Classic Benchmarks ...

Mikko’s Triangle

The System Benchmark WOD

EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Set a single number of calories and complete that amount of work each minute - every minute.

Classic Benchmarks ...

Dirty Thirty

CrossFit Benchmark WOD

For Time in 30 minutes
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

Classic Benchmarks ...

Fatal 40

Benchmark WOD

For Time
40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement

Classic Benchmarks ...

Marguerita

CrossFit Benchmark WOD

50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Classic Benchmarks ...

Macho Man

by Ben Bergeron

EMOM for as Long as Possible
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)

Classic Benchmarks ...

Incredible Hulk

Benchmark WOD

AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)

Classic Benchmarks ...

Verified Benchmark WODs

More WODs

Classic Benchmark Workouts (WODs)

Bear Complex

Fight Gone Bad

Filthy Fifty

The Chief

Custom Workout Program

Fat Amy

Cooper

Blackjack

Durante Core

Death By…Anything

CrossFit Total

The Longest Mile

5X More WODs

It’s a Trap!

Deck of Death

Bergeron Beep Test

Oh No Curtis P

Mikko’s Triangle

Dirty Thirty

Fatal 40

Marguerita

Macho Man

Incredible Hulk

Thank you

Verified Benchmark WODs

More WODs

Classic Benchmark Workouts (WODs)

Bear Complex

Fight Gone Bad

Filthy Fifty

The Chief

Custom Workout Program

Fat Amy

Cooper

Blackjack

Durante Core

Death By…Anything

CrossFit Total

The Longest Mile

5X More WODs

It’s a Trap!

Deck of Death

Bergeron Beep Test

Oh No Curtis P

Mikko’s Triangle

Dirty Thirty

Fatal 40

Marguerita

Macho Man

Incredible Hulk

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