Benchmark

Benchmark workouts are CrossFit's gold standard for measuring fitness progress. These iconic, time-tested WODs—including Fran, Murph, and Helen—challenge your strength, endurance, and mental grit. Repeat them regularly to track your improvements, compare scores over time, and see tangible proof of how far you've come.

4 rounds for time

20 Thrusters (95/65 lb) • 20 Sumo Deadlift High Pulls (95/65 lb) • 20 Push Jerks (95/65 lb) • 20 Overhead Squats (95/65 lb) • 20 Front Squats (95/65 lb) • 4 Burpees at start of each minute

9-7-5 reps for time

Muscle-ups • Squat Snatches (135/95 lb)

100 Pull-ups • 100 Push-ups • 100 Sit-ups • 100 Air Squats

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

Double-unders • Sit-ups

3 rounds for time

30 Squat Cleans (95/65 lb) • 30 Pull-ups • 800m Run

5 rounds for time (3 min rest between rounds)

20 Pull-ups • 30 Push-ups • 40 Sit-ups • 50 Air Squats

500m Row • 40 Air Squats • 30 Sit-ups • 20 Push-ups • 10 Pull-ups

5 rounds, 7 sequences per round

Power Clean • Front Squat • Push Press • Back Squat • Push Press (from behind the neck)

4 rounds for time

100ft Walking Lunge (45/25 lb overhead) • 30 Box Jumps (24/20 in) • 20 Wallball Shots (20/14 lb) • 10 Handstand Push-ups

5 rounds for time

20 Pull-ups • 40 Push-ups • 60 Squats

1000 Box Step-ups for time

Box Step-ups (20 in, 45/35 lb vest)

Every minute on the minute for 30 minutes

5 Pull-ups • 10 Push-ups • 15 Air Squats

20 minute AMRAP

5 Pull-ups • 10 Push-ups • 15 Air Squats

For time with running bookends

10 Mile Run • 150 Burpee Pull-ups

Best of 3 attempts per lift

Back Squat (1 rep max) • Shoulder Press (1 rep max) • Deadlift (1 rep max)

50 Pull-ups • 400m Run • 21 Thrusters (95/65 lb) • 800m Run • 21 Thrusters (95/65 lb) • 400m Run • 50 Pull-ups

21-15-9 reps for time

Deadlifts (225/155 lb) • Handstand Push-ups

5 rounds for time

12 Deadlifts (155/105 lb) • 9 Hang Power Cleans (155/105 lb) • 6 Push Jerks (155/105 lb)

21-15-9 reps for time

Squat Cleans (135/95 lb) • Ring Dips

5 rounds for time

15 Split Cleans (135/95 lb) • 21 Pull-ups

5 rounds for time

800m Run • 30 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb) • 30 Pull-ups

AMRAP in 20 minutes with Fibonacci sequence

Double-unders • Power Cleans (135/95 lb)

3 rounds, 1 minute per station

Wall Ball Shots (20/14 lb to 10/9 ft) • Sumo Deadlift High Pull (75/55 lb) • Box Jump (20 inch) • Push Press (75/55 lb) • Row (Calories)

50 Box Jumps (24/20 inch) • 50 Jumping Pull-ups • 50 Kettlebell Swings (35/26 lb) • 50 Walking Lunges (50 steps) • 50 Knees-to-Elbows • 50 Push Press (45/35 lb) • 50 Back Extensions (or Good Mornings) • 50 Wall Ball Shots (20/14 lb) • 50 Burpees • 50 Double-unders

21-15-9 reps for time

Thrusters (95/65 lb) • Pull-ups

30 reps for time

Clean & Jerk (135/95 lb)

2 rounds for time

800m Run • 400m Run (backwards)

15-12-9 reps touch-and-go clean and jerks

Clean and Jerk (135/95 lb)

100 Snatches for time

Snatch (135/95 lb)

3 rounds for time

400m Run • 21 Kettlebell Swings (53/35 lb) • 12 Pull-ups

3 rounds of 5 movements, scored like Fight Gone Bad

Burpees • Power Snatch (75/55 lb) • Box Jumps (24/20 in) • Thrusters (75/55 lb) • Chest-to-Bar Pull-ups

3 rounds for time

800m Run • 42 Kettlebell Swings (53/35 lb) • 21 Pull-ups

30 reps for time

Snatches (135/95 lb)

1000m Row • 50 Thrusters (45/35 lb) • 30 Pull-ups

21-15-9 reps for time

Handstand Push-ups • Ring Dips • Push-ups

100 Thrusters for time with EMOM burpee penalty

Thrusters (135/95 lb) • Burpees (5 at the start of each minute)

150 reps for time

Wall Ball Shots (20/14 lb to 10/9 ft target)

5 rounds for time

400m Run • 30 Box Jumps (24/20 inch) • 30 Wall Ball Shots (20/14 lb)

10-9-8-7-6-5-4-3-2-1 reps for time

Deadlifts (1.5x bodyweight) • Bench Press (bodyweight) • Cleans (0.75x bodyweight)

5 Push-ups • 1 Rope Climb (15 ft)

6 rounds for time

24 Air Squats • 24 Push-ups • 24 Walking Lunges • 400m Run

For time (chipper)

20 Deadlifts (275/185 lb) • 400m Run • 20 Kettlebell Swings (70/53 lb) • 400m Run • 20 Overhead Squats (115/75 lb) • 400m Run • 20 Burpees • 400m Run • 20 Chest-to-Bar Pull-ups • 400m Run • 20 Box Jumps (24/20 in) • 400m Run • 20 Dumbbell Squat Cleans (45/30 lb each) • 400m Run

5 rounds, max reps

Bench Press (bodyweight) • Pull-ups (max reps)

5 rounds for time

20 Handstand Push-ups • 40 Pistols (alternating) • 60 Pull-ups

50-40-30-20-10 reps

Double-unders • Sit-ups

AMRAP 20 minutes

5 Handstand Push-ups • 10 Pistols (alternating) • 15 Pull-ups

30-minute AMRAP

5 Deadlifts (275/185 lb) • 13 Push-ups • 9 Box Jumps (24/20 in)

3 rounds for time

800m Run • 50 Back Extensions • 50 Sit-ups

For time (partition pull-ups, push-ups, and squats as needed)

1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run

5 rounds for time

400m Run • 15 Overhead Squats (95/65 lb)

3 rounds for time

50 Air Squats • 7 Muscle-ups • 10 Hang Power Cleans (135/95 lb)

20-minute AMRAP

2 Muscle-ups • 4 Handstand Push-ups • 8 Kettlebell Swings (70/53 lb)

5 rounds for time

400m Run • 15 Overhead Squats (115/75 lb)

AMRAP 20 minutes

400m Run • Max Pull-ups

10-1 descending ladder

Handstand Push-ups • Deadlifts (250/175 lb) • Box Jumps (30/24 in) • Pull-ups

Burpees

21-18-15-12-9-6-3 reps for time

Thrusters (95/65 lb) • Bar-Facing Burpees

21-18-15-12-9-6-3 reps for time

Thrusters (95/65 lb) • Bar-Facing Burpees

10 rounds for time

9 Thrusters (95/65 lb) • 35 Double-unders

21-15-9 reps for time

Thrusters (95/65 lb) • Chest-to-Bar Pull-ups

10 rounds for time

8 Ground-to-Overheads (95/65 lb) • 10 Bar-Facing Burpees

5 rounds for time

800m Run • 5 Rope Climbs (15 ft) • 50 Push-ups

5 cycles of AMRAP 3 minutes (1 min rest between)

3 Power Cleans (135/95 lb) • 6 Push-ups • 9 Air Squats

7 rounds for time

7 Handstand Push-ups • 7 Thrusters (135/95 lb) • 7 Knees-to-Elbows • 7 Deadlifts (245/165 lb) • 7 Burpees • 7 Kettlebell Swings (2 pood/1.5 pood) • 7 Pull-ups

21 Thrusters (115/75 lb) • 12 Rope Climbs (15 ft) or 42 Pull-ups • 15 Thrusters (115/75 lb) • 9 Rope Climbs (15 ft) or 36 Pull-ups • 9 Thrusters (115/75 lb) • 6 Rope Climbs (15 ft) or 24 Pull-ups

5 rounds for time

22 Kettlebell Swings (70/53 lb) • 22 Box Jumps (24/20 in) • 400m Run • 22 Burpees • 22 Wall Ball Shots (20/14 lb)

7 rounds for time

15 Kettlebell Swings (53/35 lb) • 15 Power Cleans (95/65 lb) • 15 Box Jumps (24/20 in)

3 rounds for time

30 Wall Ball Shots (20/14 lb) • 30 Sumo Deadlift High-pulls (75/55 lb) • 30 Box Jumps (20 in) • 30 Push Press (75/55 lb) • 400m Run • 30 Calorie Row

Frequently Asked Questions