Benchmark WODs
The workouts boxes repeat to measure progress. Each page has the RX weights in kilos and pounds, a scaled and a beginner version, and the timer set up.
FranFor time
21-15-9
Thrusters 43/29 kg
Pull-ups
GraceFor time
30 clean and jerks 61/43 kg
IsabelFor time
30 snatches 61/43 kg
DianeFor time
21-15-9
Deadlifts 102/70 kg
Handstand push-ups
ElizabethFor time
21-15-9
Cleans 61/43 kg
Ring dips
KarenFor time
150 wall balls 9/6 kg
AnnieFor time
50-40-30-20-10
Double unders
Sit-ups
HelenFor time
3 rounds:
400 m run
21 kettlebell swings 24/16 kg
12 pull-ups
JackieFor time
1000 m row
50 thrusters 20/15 kg
30 pull-ups
DTHero WOD
5 rounds:
12 deadlifts 70/47 kg
9 hang power cleans
6 push jerks
CindyAMRAP
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
MurphHero WOD
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
(vest 9/6 kg; partition as you like)