CrossFit Benchmark Workouts: Test your strength and endurance over time

CrossFit is, as you probably already know, a training method based on functional exercises, high intensity, and measurability. The goal is to become better prepared for all of life’s challenges.

All exercises in CrossFit have a standard for how they should be performed, ensuring that an exercise looks the same for everyone. If you do a workout today and record your result, you can repeat it in a year and compare your results. Thanks to this standardization, workouts can be repeated over and over again—not just to provide training but also to track physical progress.

This clever method has also led to certain workouts, or training tests if you prefer to call them that, becoming classics. These classics are used repeatedly because they have a unique ability to truly test our limits. When a workout stands the “test of time,” it earns the title Benchmark Workout.

In CrossFit, there are many Benchmark Workouts—workouts with specific names that many athletes have recorded results for. These workouts can be especially enjoyable to complete because we can share our own experiences and relate to others who have undergone the same challenge.

There are several categories of Benchmark Workouts that are useful to know about. Today, we’ll go through some of the main categories, explaining their origins and what defines them.

The Girls

“The Girls” were introduced in 2003 by CrossFit founder Greg Glassman. The purpose of creating these workouts was to design workouts that could be used to measure and compare results over time. These workouts have a historical significance and are perhaps the first ones you should familiarize yourself with.

The feminine names of these workouts are inspired by the U.S. weather system, where storms are given short and distinct female names for simple and effective communication. Giving the workouts unique names gives them their own personality and makes them easy to remember—especially after you’ve tried them yourself.

“The Girls” workouts consist of specific combinations of exercises and repetitions that are challenging for all levels. They test endurance, strength, and technical skills. Here are two classics:

Fran

For time:

21-15-9* reps of:

• Thrusters (42.5/30 kg)
• Pull-ups

*When repetitions are listed like this, it means the workout consists of as many rounds as there are numbers in the sequence. In each round, you perform the number of repetitions specified in the sequence.

This workout has three rounds. In the first round, you do 21 Thrusters and 21 Pull-ups, in the second round 15 reps of both exercises, and in the final round 9 reps.

Diane

For time:

21-15-9 reps of:

• Deadlifts (102.5/70 kg)
• Handstand Push-ups

Hero WODs

Hero WODs were created to honor fallen American soldiers, police officers, firefighters, and other professionals who died in the line of duty. It’s very American but also quite touching. These WODs (Workout of the Day) represent training routines that the individuals themselves often used to stay in shape. These workouts are often longer and/or more intense, making them both physically and mentally challenging.

Here are two classic Hero WODs worth remembering:

Murph

For time:

With a weighted vest (9/6.3 kg)

• 1-mile run (1.6 km)
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1-mile run

You can break up the Pull-ups, Push-ups, and Squats as needed.

JT

For time:

21-15-9 reps of:

• Handstand Push-ups
• Ring Dips
• Push-ups

Open Workouts

The CrossFit Games are best described as the World Championships of CrossFit. The Open is the first stage of this competition. Open Workouts were introduced in 2011 as part of the qualification process for the CrossFit Games. In the CrossFit Open, anyone can participate—hence the name “Open.” Over a period of 3 to 5 weeks, workouts are released that participants must complete and submit results for. The athletes with the highest scores in the Open qualify for the CrossFit Games.

These workouts are designed to test a range of CrossFit skills but are also accessible to athletes of all technical and physical levels.

The first number in the workout name represents the year it was used, while the second number indicates the order in which it was released during the event.

20.1

10 rounds for time:

• 8 Ground-to-Overhead (42.5/30 kg)
• 10 Bar-Facing Burpees

Time cap: 15 minutes

19.5

For time:

33-27-21-15-9 reps of:

• Thrusters (43/29 kg)
• Chest-to-Bar Pull-ups

CrossFit Games Workouts

These workouts come from the CrossFit Games. They are designed to test the world’s best CrossFit athletes and are therefore often more advanced. However, some of these workouts are not overly technical, making them enjoyable challenges even for recreational athletes.

Triple 3

For time:

• 3000 m Rowing
• 300 Double-Unders
• 3 miles (4.8 km) Running

Summary

Benchmark Workouts are an excellent way to measure both physical and mental progress while also serving as a bridge between different athletes. The more Benchmark Workouts you complete, the more familiar you become with CrossFit’s classics and the more you can connect with other athletes. It’s actually quite fun.

By including these workouts in your training, you can track your progress over time and challenge yourself in new ways. Next time you’re at the gym and unsure what to do, why not try a Benchmark Workout?