Hey, what’s up! It’s Ben from WODprep, and today I’m giving you a rundown of my top five benchmark workouts that are perfect for beginners looking to jump into the world of functional fitness.
Now, when I say “beginner,” I don’t mean these workouts will be a walk in the park. They’re tough, but they’re some of the best out there for testing your fitness and seeing real, measurable progress.
The cool thing about these workouts is that they’re all repeatable and scalable. Do one of these workouts today, come back in a few weeks or months, and retest it. If you’ve improved your score, then guess what?
You’re getting fitter, and that’s the beauty of functional fitness—it’s measurable.
Let’s dive into these five essential workouts. And don’t worry, I’ll give you some simple scaling options to help you make these fit your level.
1. Cindy
First up, we have Cindy, one of the most straightforward and effective workouts you can do. All you need is a pull-up bar. This workout is a 20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Scaling Options for Cindy:
- Pull-ups: If you’re not quite there yet with pull-ups, scale them by doing banded pull-ups, jumping pull-ups, or even reduce the reps.
- Push-ups: Struggling with full push-ups? Try knee push-ups or reduce the number of reps.
- Air Squats: These should be bodyweight squats where your hip crease passes below your knee, but if mobility is an issue, work within your range and focus on good form.
Your goal is to keep moving and get as many rounds and reps as possible within 20 minutes. This workout is a true test of endurance and stamina!
2. Fran
Next up is the infamous Fran—a short, high-intensity workout that will leave you breathless. The rep scheme for Fran is 21-15-9 of:
- Thrusters (95 lbs for men, 65 lbs for women)
- Pull-ups
Scaling Options for Fran:
- Thrusters: If the weight is too much, lower it to something manageable, or if squatting to full depth is an issue, switch to a push press.
- Pull-ups: Just like Cindy, you can scale the pull-ups to banded, jumping, or reduce the reps entirely.
The key with Fran is speed. It’s supposed to be a quick, high-power workout. Most beginners should aim for a time in the 5-8 minute range.
3. Helen
For a little longer workout, we’ve got Helen. This one is a classic cardio-and-strength combo that consists of three rounds for time of:
- 400m run
- 21 kettlebell swings (53 lbs for men, 35 lbs for women)
- 12 pull-ups
Scaling Options for Helen:
- Run: If running isn’t your jam, shorten the distance to 200m or switch to a rowing or biking equivalent.
- Kettlebell Swings: If going overhead is tough, switch to Russian kettlebell swings (eye level), or use a lighter kettlebell.
- Pull-ups: Again, scale as needed with banded or jumping pull-ups.
Your goal should be to complete Helen in the 10-15 minute range, depending on your fitness level.
4. Grace
Now we’re getting into pure strength with Grace. This workout is simple but effective: 30 clean and jerks for time at 135 lbs for men and 95 lbs for women.
Scaling Options for Grace:
- Weight: If 135 lbs is too much, scale down the weight to something that you can manage for 5-10 reps at a time.
- Form Focus: If you’re newer to clean and jerks, take your time to focus on good technique over speed. It’s better to stay safe and lift lighter than rush and risk injury.
Grace is a sprint. You should aim to complete it in under 5 minutes if possible. If it takes you 10 minutes or more, that’s a good sign you should lower the weight next time.
5. Annie
Finally, we have Annie, a great bodyweight and cardio workout that targets your core and conditioning. It’s a rep scheme of 50-40-30-20-10 of:
- Double-unders
- Sit-ups
Scaling Options for Annie:
- Double-unders: If you haven’t mastered double-unders yet, switch to single-unders. Double the reps if you go for singles (e.g., 100-80-60-40-20). If jump ropes aren’t your thing, you could substitute with jumping jacks or a similar cardio movement.
- Sit-ups: Keep these strict and focus on touching your toes every rep. If you need to, add an ab mat or even reduce the reps if you’re still working on core strength.
Annie is another workout where you should be aiming for speed. Try to keep it under 10 minutes, but don’t sacrifice good form for speed.
Final Thoughts: Test and Retest
These five benchmark workouts are perfect for beginners because they’re scalable, simple, and effective at testing different elements of fitness—strength, endurance, and skill.
The key is to test yourself, log your results, and come back to them in a few months to see how you’ve progressed.
Remember, the goal isn’t just to finish these workouts—it’s to finish them with good form and push yourself to get better each time. Keep moving, stay consistent, and have fun!