33 practical workout guides

Train anywhere. Track what matters.

Verified benchmark and Hero WOD references, hotel workouts built for real travel, and an archive of the 2025 Open.

17Benchmarks
9Hero WODs
4Travel workouts
3Open guides
33 guides
New weekly series

Anywhere Training

Follow a progressive functional fitness block with paired Home and Hotel Gym tracks. Three sessions are released each week.

Start Week 2 →
Benchmark

Benchmark Workouts

Classic repeatable tests across weightlifting, gymnastics, and conditioning.

21-15-9

Fran

Benchmark

Thrusters (95/65 lb)
Pull-ups

For TimeFormat
2-8 minGuide
30 reps

Grace

Benchmark

Clean and jerks (135/95 lb)

For TimeFormat
1-8 minGuide
AMRAP 20

Cindy

Benchmark

5 pull-ups
10 push-ups
15 air squats

AMRAPFormat
15-25 rdsScore
3 rounds

Helen

Benchmark

400-m run
21 kettlebell swings
12 pull-ups

For TimeFormat
9-15 minGuide
21-15-9

Diane

Benchmark

Deadlifts (225/155 lb)
Handstand push-ups

For TimeFormat
3-10 minGuide
21-15-9

Elizabeth

Benchmark

Squat cleans (135/95 lb)
Ring dips

For TimeFormat
5-15 minGuide
30 reps

Isabel

Benchmark

Snatches (135/95 lb)

For TimeFormat
2-8 minGuide
5 rounds

Kelly

Benchmark

400-m run
30 box jumps
30 wall-ball shots

For TimeFormat
25-45 minGuide
50-40-30

Annie

Benchmark

Double-unders
Sit-ups

For TimeFormat
6-15 minGuide
5 rounds

Barbara

Benchmark

Pull-ups, push-ups
Sit-ups, air squats

IntervalsFormat
25-45 minGuide
For time

Jackie

Benchmark

1,000-m row
50 thrusters
30 pull-ups

For TimeFormat
8-18 minGuide
9-7-5

Amanda

Benchmark

Muscle-ups
Squat snatches (135/95 lb)

For TimeFormat
5-20 minGuide
150 reps

Karen

Benchmark

150 wall-ball shots
20/14-lb ball

For TimeFormat
5-15 minGuide
5 rounds

Nancy

Benchmark

400-m run
15 overhead squats (95/65 lb)

For TimeFormat
10-20 minGuide
AMRAP 20

Mary

Benchmark

5 handstand push-ups
10 pistols
15 pull-ups

AMRAPFormat
5-12 rdsScore
10 to 1

Linda

Benchmark

Deadlift, bench press
Squat clean by bodyweight

For TimeFormat
10-20 minGuide
5 rounds

Eva

Benchmark

800-m run
30 kettlebell swings
30 pull-ups

For TimeFormat
30-50 minGuide
Hero WOD

Hero WODs

Official tribute workouts presented with verified stories and memorial photo sourcing.

For time In honor of Lt. Michael P. Murphy

Murph

Hero WOD

1-mile run, 100 pull-ups
200 push-ups, 300 squats
1-mile run with vest

For TimeFormat
35-70 minGuide
5 rounds In honor of Staff Sgt. Timothy P. Davis

DT

Hero WOD

12 deadlifts
9 hang power cleans
6 push jerks

For TimeFormat
10-25 minGuide
75 reps In honor of Officer Randy Simmons

Randy

Hero WOD

75 power snatches
75/55 lb

For TimeFormat
5-15 minGuide
For time In honor of SO1 Jason Dale Lewis

Jason

Hero WOD

Squat ladder
Muscle-up ladder

For TimeFormat
15-40 minGuide
Long grind In honor of Glen Doherty

Glen

Hero WOD

Clean and jerks, running
Rope climbs, burpees

For TimeFormat
45-75 minGuide
21-15-9 In honor of Staff Sgt. Joshua Hager

Josh

Hero WOD

Overhead squats (95/65 lb)
42-30-18 pull-ups

For TimeFormat
5-15 minGuide
3 rounds In honor of Lt. Michael McGreevy

Michael

Hero WOD

800-m run
50 back extensions
50 sit-ups

For TimeFormat
20-40 minGuide
AMRAP 20 In honor of Sgt. Daniel Sakai

Danny

Hero WOD

30 box jumps
20 push presses
30 pull-ups

AMRAPFormat
3-7 rdsScore
1,000 reps In honor of Senior Chief Chad Wilkinson

Chad1000X

Hero WOD

1,000 box step-ups
Weighted ruck

For TimeFormat
60-90 minGuide
Hotel & Travel

Hotel & Travel Workouts

Original, practical sessions for hotel rooms, small gyms, and travel recovery.

10 minutes

Quiet 10

Hotel & Travel

Reverse lunges
Push-ups
Dead bugs

AMRAPFormat
No equipmentScore
EMOM 20

Room Service

Hotel & Travel

Squats, push-ups
Mountain climbers, plank

EMOMFormat
No equipmentGuide
4 rounds

One DB Carry-On

Hotel & Travel

Goblet squats
Single-arm presses
Suitcase carry

For TimeFormat
1 dumbbellGuide
18 minutes

Travel Reset

Hotel & Travel

Walk, mobility
Glute bridge, bird dog

QualityFormat
Low impactGuide
Open Archive

2025 Open Archive

Official Open workouts organized as evergreen reference and strategy guides.

AMRAP 15

Open 25.1

Open Archive

Burpees over dumbbell
Hang clean-to-overheads
Walking lunges

AMRAPFormat
2025 OpenScore
12-min cap

Open 25.2

Open Archive

Pull-up progression
Double-unders
Thrusters

For TimeFormat
2025 OpenGuide
20-min cap

Open 25.3

Open Archive

Wall walks, rowing
Deadlifts, cleans, snatches

For TimeFormat
2025 OpenGuide

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