Sweatlas
Benchmarks48 workouts

Benchmark workouts & leaderboards

The classic benchmark metcons (Fran, Grace, Cindy, Murph and more) with the prescription, standards, scaling and coaching cues, plus a live community leaderboard for every one. No login: do the work, sign the board.

21
The Girls
22
Hero Workouts
5
Benchmark Classics

The Girls

Short, repeatable benchmark metcons: the ones you re-test to prove you’re fitter.

For Time

Fran

The three-minute lung-burner everyone measures themselves by.

2–8 min
For Time

Grace

Thirty clean & jerks. Simple to read, brutal to pace.

2–6 min
For Time

Isabel

Grace's meaner sibling: thirty snatches.

2–7 min
AMRAP 20 min

Cindy

Twenty minutes of bodyweight rounds. No barbell, nowhere to hide.

20 min · score = rounds
For Time

Annie

Double-unders and sit-ups, counting down. A skip-rope test.

5–14 min
For Time

Diane

Heavy deadlifts and handstand push-ups. Fast when both click.

3–14 min
3 Rounds For Time

Helen

Run, swing, pull: three rounds of classic engine work.

8–14 min
For Time

Elizabeth

Squat cleans and ring dips: grip and shoulders under fire.

4–14 min
For Time

Karen

150 wall balls. That's the whole workout.

5–15 min
5 Rounds For Time

Nancy

Run and overhead squat: a balance and stability test at pace.

12–22 min
For Time

Angie

One hundred reps of everything, one movement at a time.

12–25 min
5 Rounds For Time

Barbara

Five identical rounds with a full three minutes to dread the next one.

25–40 min (incl. rest)
EMOM 30 min

Chelsea

Same three movements every minute for half an hour: can you stay on the clock?

30 min · score = rounds
For Time

Jackie

Row, thrusters, pull-ups: a sprint that feels longer than it looks.

6–14 min
10-9-8-7-6-5-4-3-2-1 Reps For Time

Linda

The Three Bars of Death: a barbell gauntlet scaled to your own bodyweight.

18–35 min
AMRAP 20 min

Mary

Handstand push-ups, pistols, and pull-ups on a twenty-minute loop.

20 min · score = rounds
5 Rounds For Time

Eva

Five brutal rounds of running, heavy swings, and pull-ups.

28–45 min
5 Rounds For Time

Kelly

Run, jump, throw: five rounds of relentless leg fatigue.

25–40 min
5 Rounds Not For Time

Lynne

Bodyweight bench and max pull-ups: five rounds of pure max effort.

20–30 min · score = total reps
AMRAP 20 min

Nicole

Run a lap, then hang on for max pull-ups: over and over.

20 min · score = total pull-ups
9-7-5 Reps For Time

Amanda

Muscle-ups and heavy squat snatches in a short, savage descent.

4–12 min

Fran in under five. Murph in the heat. Grace before the coffee kicks in. These workouts never change, which is exactly the point: the only thing that moves is you.

An athlete seen from behind, lunging with a sandbag across the shoulders, the crowd behind reduced to soft shapes.

Same workout. Better you.

Staged for Sweatlas · AI-generated

Hero Workouts

Longer, heavier tributes to fallen service members. Trained hard, out of respect.

For Time

Murph

A mile, a mountain of bodyweight reps, a mile. The Memorial Day classic.

30–60 min
5 Rounds For Time

DT

A single barbell, three movements, five heavy rounds.

8–16 min
3 Rounds For Time

Michael

Three laps of the track wrapped around 300 reps of posterior-chain grit.

24–40 min
21-15-9 For Time

JT

A descending ladder of pressing that eats your triceps alive.

8–20 min
For Time

Randy

Seventy-five light snatches, one long sprint of grip and lungs.

4–9 min
For Time

Daniel

A pull-up-and-thruster pyramid bookended by 1,600 meters of running.

12–25 min
For Time

Josh

Overhead squats and pull-ups in a shrinking-then-growing tug of war.

9–18 min
AMRAP 20 min

Nate

Twenty minutes of gymnastics skill under a steady fatigue tax.

20 min · score = rounds
3 Rounds For Time

Badger

Ninety squat cleans, ninety pull-ups, and 2,400 meters between them.

20–35 min
For Time

Griff

A running-only test with a backward twist that scrambles your legs.

10–16 min
7 Rounds For Time

The Seven

Seven movements, seven reps, seven brutal rounds of everything.

25–45 min
For Time

Glen

Barbell, distance, ropes, and a hundred burpees to finish.

25–40 min
5 Rounds For Time

Ryan

A brutal couplet where the muscle-ups are only half the problem.

9–20 min
For Time

Chad 1000x

One thousand steps up the mountain, carried on your back.

35–80 min
10 Rounds For Time

Holbrook

Ten sprints, ten fights, and a single minute to lie about being ready.

15–25 min
AMRAP 20 min

Jack

Twenty minutes of push, swing, jump, repeat until the clock lets go.

20 min · score = rounds
6 Rounds For Time

Loredo

No barbell, no excuses: just your bodyweight and a whole lot of running.

25–40 min
AMRAP 30 min

McGhee

Heavy deadlifts on repeat for half an hour: a memory scored in reps.

30 min · score = rounds
5 Rounds For Time

Roy

Heavy pulls, endless box jumps, then a wall of pull-ups: five times over.

12–22 min
5 Rounds For Time

Hansen

Ninety reps a round with a heavy bell and a burning midline.

20–35 min
For Time

Tommy V

Fran's rope-climbing big brother, with lungs and grip to match.

12–25 min
2 Rounds For Time

Bull

Two monster rounds capped by a mile you'll wish you saved something for.

20–35 min

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. CrossFit® is a registered trademark of CrossFit, LLC. Benchmark workout names are used nominatively to identify the workouts; all descriptions are written by Sweatlas.

Sweatlas: Your Hybrid Training Map

Benchmark workouts & leaderboards

The classic benchmark workouts (Fran, Grace, Cindy, Murph and more) with the full prescription, Rx standards, scaling and coaching tips, plus a live community leaderboard for every one.