Whether you’re stepping into a gym for the first time or you’ve enjoyed CrossFit® for years, a benchmark workout of the day (WOD) provides an effective way to track progress in your fitness journey. A benchmark WOD combines a standard set of exercises and reps that are designed to test your abilities, be challenging, and provide a great workout. Here’s what to know about these workouts and why it’s important to measure progress over time.

The Basics of a Benchmark WOD

Named after women, benchmark WODs are usually not repeated often because they’re not intended to be a regular part of the program. Instead, they’re designed to test strength and endurance, so your gym might only feature these workouts sparingly. You’ll find variations of these workouts in some capacity at the CrossFit Games, as they provide a standard way to measure the abilities of elite athletes.

For example, Fran consists of thrusters and pull-ups, performed in 21-15-9 reps for time. This structure looks and sounds deceptively simple, but the workout is a sprint. The prescribed weight load for the thrusters is 95 lbs. for men and 65 lbs. for women, and those pounds will quickly get heavy, forcing you to push through the fatigue to complete the workout. In comparison, Grace consists of 30 reps of 135 lbs. clean-and-jerk for time. While this WOD only consists of one exercise, it’s a test of your technical capabilities and endurance. You’ll need correct form and mental fortitude to perform 30 reps as quickly and efficiently as possible.

Why Tracking Gym Progress Matters

Every time you complete a benchmark WOD, track the weight that was lifted, the date the workout was completed, and the time—no matter how long it took you to complete the exercises. These numbers provide a measurement of your overall fitness progress. The next time you perform a benchmark WOD, see if your numbers have improved. If you completed the workout faster, lifted more weight, or performed more reps, that’s a strong sign for your overall fitness goals. Whether you want to become stronger, faster, or simply healthier, tracking these numbers indicates how far you’ve come.

At Bombers CrossFit® in Dayton, OH, you’ll find a reliable and safe community dedicated to providing precision-guided results with CrossFit workouts in a group setting. Located near the Wright-Patt Air Force Base, we have a space for both military members and first-time gym-goers. We provide interval training, certified trainers, and a variety of gym memberships. Call (318) 401-1538 today to learn more about our programs, or visit us online to view our classes and fees.