Sweatlas: Deine Hybrid-Trainingskarte

Benchmark-Workouts & Leaderboards

Die klassischen Benchmark-Workouts (Fran, Grace, Cindy, Murph und mehr) mit der vollen Vorgabe, Rx-Standards, Skalierung und Coaching-Tipps, plus ein Live-Community-Leaderboard für jedes einzelne.

  • Fran, For Time: The three-minute lung-burner everyone measures themselves by.
  • Grace, For Time: Thirty clean & jerks. Simple to read, brutal to pace.
  • Isabel, For Time: Grace's meaner sibling: thirty snatches.
  • Cindy, AMRAP 20 min: Twenty minutes of bodyweight rounds. No barbell, nowhere to hide.
  • Annie, For Time: Double-unders and sit-ups, counting down. A skip-rope test.
  • Diane, For Time: Heavy deadlifts and handstand push-ups. Fast when both click.
  • Helen, 3 Rounds For Time: Run, swing, pull: three rounds of classic engine work.
  • Elizabeth, For Time: Squat cleans and ring dips: grip and shoulders under fire.
  • Karen, For Time: 150 wall balls. That's the whole workout.
  • Nancy, 5 Rounds For Time: Run and overhead squat: a balance and stability test at pace.
  • Murph, For Time: A mile, a mountain of bodyweight reps, a mile. The Memorial Day classic.
  • DT, 5 Rounds For Time: A single barbell, three movements, five heavy rounds.
  • Angie, For Time: One hundred reps of everything, one movement at a time.
  • Barbara, 5 Rounds For Time: Five identical rounds with a full three minutes to dread the next one.
  • Chelsea, EMOM 30 min: Same three movements every minute for half an hour: can you stay on the clock?
  • Jackie, For Time: Row, thrusters, pull-ups: a sprint that feels longer than it looks.
  • Linda, 10-9-8-7-6-5-4-3-2-1 Reps For Time: The Three Bars of Death: a barbell gauntlet scaled to your own bodyweight.
  • Mary, AMRAP 20 min: Handstand push-ups, pistols, and pull-ups on a twenty-minute loop.
  • Eva, 5 Rounds For Time: Five brutal rounds of running, heavy swings, and pull-ups.
  • Kelly, 5 Rounds For Time: Run, jump, throw: five rounds of relentless leg fatigue.
  • Lynne, 5 Rounds Not For Time: Bodyweight bench and max pull-ups: five rounds of pure max effort.
  • Nicole, AMRAP 20 min: Run a lap, then hang on for max pull-ups: over and over.
  • Amanda, 9-7-5 Reps For Time: Muscle-ups and heavy squat snatches in a short, savage descent.
  • Michael, 3 Rounds For Time: Three laps of the track wrapped around 300 reps of posterior-chain grit.
  • JT, 21-15-9 For Time: A descending ladder of pressing that eats your triceps alive.
  • Randy, For Time: Seventy-five light snatches, one long sprint of grip and lungs.
  • Daniel, For Time: A pull-up-and-thruster pyramid bookended by 1,600 meters of running.
  • Josh, For Time: Overhead squats and pull-ups in a shrinking-then-growing tug of war.
  • Nate, AMRAP 20 min: Twenty minutes of gymnastics skill under a steady fatigue tax.
  • Badger, 3 Rounds For Time: Ninety squat cleans, ninety pull-ups, and 2,400 meters between them.
  • Griff, For Time: A running-only test with a backward twist that scrambles your legs.
  • The Seven, 7 Rounds For Time: Seven movements, seven reps, seven brutal rounds of everything.
  • Glen, For Time: Barbell, distance, ropes, and a hundred burpees to finish.
  • Ryan, 5 Rounds For Time: A brutal couplet where the muscle-ups are only half the problem.
  • Chad 1000x, For Time: One thousand steps up the mountain, carried on your back.
  • Holbrook, 10 Rounds For Time: Ten sprints, ten fights, and a single minute to lie about being ready.
  • Jack, AMRAP 20 min: Twenty minutes of push, swing, jump, repeat until the clock lets go.
  • Loredo, 6 Rounds For Time: No barbell, no excuses: just your bodyweight and a whole lot of running.
  • McGhee, AMRAP 30 min: Heavy deadlifts on repeat for half an hour: a memory scored in reps.
  • Roy, 5 Rounds For Time: Heavy pulls, endless box jumps, then a wall of pull-ups: five times over.
  • Hansen, 5 Rounds For Time: Ninety reps a round with a heavy bell and a burning midline.
  • Tommy V, For Time: Fran's rope-climbing big brother, with lungs and grip to match.
  • Bull, 2 Rounds For Time: Two monster rounds capped by a mile you'll wish you saved something for.
  • Fight Gone Bad, 3 Rounds: Five stations, one minute each, three brutal rounds chasing the fight in a can.
  • Filthy Fifty, For Time: Fifty reps of ten movements, five hundred reps of grit, one long chipper.
  • Tabata Something Else, Tabata: Thirty-two intervals of bodyweight fury with nowhere to hide.
  • The CrossFit® Total, For Total Load: Three lifts, three attempts each, one number that measures your raw strength.
  • The Chief, 5 Rounds AMRAP: Five three-minute sprints of cleans, push-ups, and squats with just enough rest to hurt.