Benchmark & Hero WODs.
Every version.

1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run. Every version — Rx, scaled, half, quarter, and no pull-up bar.

21-15-9 thrusters and pull-ups for time. Every scaling option, dumbbell version, strategy, and time benchmarks.

3 rounds of 400m run, 21 kettlebell swings, 12 pull-ups. American vs Russian swing, every substitution, and the pacing strategy most athletes get wrong.

AMRAP 20 of 5 pull-ups, 10 push-ups, 15 air squats. How to score, pace, and scale the ultimate bodyweight benchmark.

5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks. One barbell, one weight, in honor of SSgt Timothy P. Davis.

50-40-30-20-10 double-unders and sit-ups for time. Every double-under substitution, no-rope versions, and the pacing strategy for the descending rep scheme.

30 clean and jerks for time at 135 lb / 95 lb. Every weight option, barbell cycling strategy, dumbbell version, and time benchmarks.

150 wall ball shots for time. Load and target scaling, pacing strategy, common mistakes, and every equipment substitution.

30 snatches for time at 135/95 lb. Weight and movement scaling, pacing strategy, common mistakes, and every equipment substitution.

100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats for time. Per-movement scaling, pacing strategy, common mistakes, and every equipment substitution.

21-15-9 deadlifts and handstand push-ups for time. Load and skill scaling, pacing strategy, common mistakes, and every equipment substitution.

5 rounds of 400m run and 15 overhead squats for time. Load and pacing scaling, strategy, common mistakes, and every equipment substitution.

1000m row, 50 thrusters, 30 pull-ups for time. Pacing strategy, scaling by movement, common mistakes, and every equipment substitution.

EMOM 30 of 5 pull-ups, 10 push-ups, 15 squats. What an EMOM is, pacing strategy, scaling, and every equipment substitution.

21-15-9 squat cleans and ring dips for time. Load and skill scaling, pacing strategy, common mistakes, and every equipment substitution.

5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats with 3 minutes rest between rounds. Pacing strategy, scaling, and every equipment substitution.

5 rounds of 800m run, 30 kettlebell swings, 30 pull-ups for time. Pacing strategy, scaling by movement, and every equipment substitution.

5 rounds of 400m run, 30 box jumps, 30 wall balls for time. Pacing strategy, scaling by movement, and every equipment substitution.

AMRAP 20 of a 400m run and max-effort pull-ups. What an AMRAP is, pacing strategy, scaling, and every equipment substitution.

9-7-5 muscle-ups and squat snatches for time. Scaling paths, pacing strategy, common mistakes, and every equipment substitution.

10-to-1 ladder of deadlift, bench press, and clean, each loaded to a percentage of your bodyweight. Scaling, strategy, and equipment notes.

5 rounds of max reps bodyweight bench press and pull-ups — no time cap. Scaling, strategy, and why there’s no clock in this one.

AMRAP 20 of handstand push-ups, pistols, and pull-ups. Scaling paths, pacing strategy, common mistakes, and every equipment substitution.

10 burpees between six 31-rep movements, finishing with a 1,031m row. The 10/31 numerology, scaling, and every equipment substitution.

One movement added every round, then worked back down through all of them — 12 movements, 364 total reps. How the structure works, scaling, and every equipment substitution.