Benchmark WODs
Benchmark WODs are standardized workouts CrossFitters use to measure progress over time. Because everyone does the exact same workout, your score becomes a personal yardstick. Here are the categories you'll encounter.
The "Girls"
Named workouts like Fran, Cindy, and Grace are short, brutal benchmarks. Fran (21-15-9 thrusters and pull-ups) is the classic test of intensity — elite athletes finish in under three minutes.
Hero WODs
These longer, tougher workouts honor fallen service members and first responders. They're typically done on special occasions and demand serious grit and pacing.
How to approach a benchmark
Record your score every time you repeat one. Scale appropriately — a benchmark only measures progress if you keep the standard consistent. Use our WOD Generator for daily training between benchmarks.
Benchmarks aren't about winning the class — they're about beating your former self.
Why benchmark workouts matter
The value of a benchmark WOD lies in repetition under identical conditions. When the movements, rep scheme, and standards never change, your time or total reps become a clean signal of fitness. A three-minute drop in your Fran time over six months is objective proof that your engine, strength, and gymnastics have all improved together. Without benchmarks, progress in a constantly varied program can feel invisible, because no two training days look alike.
Common benchmark categories explained
Beyond the famous "Girls" and Hero WODs, you will meet the CrossFit Games Opens workouts, which are released each year and repeated by hundreds of thousands of athletes worldwide. There are also skill benchmarks such as maximum unbroken pull-ups, a two-kilometre row for time, or a heavy complex like the bear complex. Each targets a different energy system, so rotating through several gives you a full picture rather than a single narrow snapshot of your capacity.
How often to retest
Retesting too frequently produces noise; retesting too rarely means you cannot adjust your training in time. A sensible rhythm is to repeat a given benchmark every eight to twelve weeks. That window is long enough for real adaptation to occur yet short enough to catch a plateau early. Always log the exact conditions: your scaling, equipment, and even how you slept, so that comparisons stay honest and useful.
Scaling a benchmark honestly
Scaling is not cheating; it is the intelligent adjustment of load or movement so the workout still tests what it was designed to test. If Fran is meant to be a sprint but pull-ups slow you to a grinding halt, band-assisted pull-ups keep the intended intensity intact. The golden rule is consistency: scale the same way every time so your score remains comparable across attempts.
Frequently asked questions
How do I choose my first benchmark WOD?
Start with a short one like Fran or Cindy so you learn the format quickly, then add longer benchmarks as your capacity grows.
Should beginners do Hero WODs?
Yes, but scale the volume and load heavily. Hero WODs are long and demanding, so focus on steady pacing rather than a fast time.
How do I record my scores?
Keep a simple training log with the date, your exact scaling, total time or reps, and a short note on how it felt. Consistency in logging is what makes the data valuable.