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CrossFit Benchmark WOD Generator — Know Exactly Where You Stand

Benchmark WODs exist for one reason: to tell you the truth about your fitness. Named after the CrossFit "girls" (Fran, Cindy, Helen, Grace), hero WODs, or the Open tests, benchmarks give you objective data across time. Hit them quarterly. Your score does not lie. Build one here that matches your level, log it, and come back in 90 days.

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Sample Workouts

Beginner · Intermediate · RX

Air Squats & Push-ups

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Beginner20 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

12 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Ring Rows

Min 1 of 4 (repeats every 4 min)

10
Air Squats

Min 2 of 4 (repeats every 4 min)

15
Push-ups

Min 3 of 4 (repeats every 4 min)

10
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#beginner#20min#home-gym#emom#strength-endurance

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Goblet Squats & KB Cleans

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Intermediate20 minHome GymChipper

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

One-pass grinder with smart pacing

Target Score

Finish in 6-9 min, or record reps completed at cap

Time Cap

12 min

Feel

Urgent but sustainable; breaks are planned before form breaks.

  • - Score: finish time. Finish in 6-9 min, or record reps completed at cap.
  • - Break early into planned sets; a short planned break beats a long forced break.
  • - On machines, hold a pace you could repeat for every interval rather than chasing one peak split.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Complete ALL reps of each movement before advancing. One pass through — no rounds. Time cap: 12 minutes. Target: Finish in 6-9 min, or record reps completed at cap. Stimulus: One-pass grinder with smart pacing.

Row (Cal)
20 Cal
Goblet Squat
4035/26 lb
KB Clean
3035/26 lb
Dips
25
Pull-ups
20

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#home-gym#chipper#general-fitness#pull#weightlifting

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T2B & Lunges

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Advanced / RX20 minHome GymFor Time

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

For-time mixed-modal conditioning

Target Score

Finish in 9-12 min, or record reps completed at cap

Time Cap

12 min

Feel

Urgent but sustainable; breaks are planned before form breaks.

  • - Score: finish time. Finish in 9-12 min, or record reps completed at cap.
  • - Break early into planned sets; a short planned break beats a long forced break.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Complete 4 rounds for time. Time cap: 12 minutes. Adjust load to maintain consistent pacing. Target: Finish in 9-12 min, or record reps completed at cap. Stimulus: For-time mixed-modal conditioning.

Double-Unders
100
Lunges
20
Push-ups
20
Toes-to-Bar
15

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#home-gym#for-time#general-fitness#core

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Common Questions

What is a benchmark WOD in CrossFit?

A benchmark WOD is a standardized workout performed repeatedly over time to measure fitness progress. CrossFit's original benchmarks are named after women (Fran, Helen, Grace, Cindy, Annie) and U.S. military heroes. They have fixed movements and standards so your time or score is directly comparable across sessions and athletes.

How often should I test benchmark WODs?

Every 8–12 weeks is the standard cadence. Any more frequent and you are re-testing before you have had time to adapt. The goal is meaningful improvement between tests — which requires weeks of consistent training in the skills and energy systems the benchmark demands.

What are the most important CrossFit benchmarks to track?

The "girls" to prioritize: Fran (21-15-9 thrusters + pull-ups, tests speed under load), Cindy (20-min AMRAP 5/10/15, tests aerobic capacity), and Helen (3 rounds of 400m run + 21 KB swings + 12 pull-ups, tests lactate threshold). These three cover the widest range of energy systems.

What is a good Fran time?

Beginner: under 10 minutes. Intermediate: 5–7 minutes. Competitive CrossFit: 3–4 minutes. Elite: under 2:30. Fran is done at prescribed weight (95lb/43kg thrusters for men, 65lb/29kg for women) — if you cannot complete the work at those loads, scale and note the modification.

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