Benchmark WOD

benchmark WOD is generally considered a workout standard across CrossFit allowing you to compare your progress against others. Girl WODs, such as Fran or Amanda, are examples of benchmark WODs.


For Time
  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Complete all reps of each exercise in the order written before moving to the next.

Score is the time it takes to complete all 400 repetitions.

Good Times for “Angie” (source)
– Beginner: 26-35 minutes
– Intermediate: 21-25 minutes
– Advanced: 15-20 minutes
– Elite: <14 minutes

Tips and Strategy

A good approach is to get smaller yet faster sets of the pull ups out of the way, then hit the push ups in a controlled way. Don’t go too far in your sets early, you’ll need the energy for the sit ups and squats. Which when you get to the 2nd half of this wod, just go for it, push as hard as you can, especially in the squats – just don’t stop until you’re done. 🙂

Scaling Options

If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least. (See: Push-Up Scaling | Pull-Up Scaling)

For Time
50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Air Squats

2 Rounds For Time
30 Ring Rows 
30 Incline/Bench Push-Ups
30 Anchored Sit-Ups
30 Air Squats

More on this benchmark WOD

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