Benchmark & Hero workouts

9-7-5 muscle-ups and squat snatches. Short, technical and demanding.

100 each of pull-ups, push-ups, sit-ups and air squats, in order.

50-40-30-20-10 double-unders and sit-ups.

5 rounds of pull-ups, push-ups, sit-ups and squats, with 3 minutes of rest between rounds.

5 rounds of 20 pull-ups, 40 push-ups and 60 air squats.

Every minute for 30 minutes: 5 pull-ups, 10 push-ups and 15 air squats.

As many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 air squats.

21-15-9 deadlifts and handstand push-ups: heavy pulling meets upside-down pressing.

21-15-9 cleans and ring dips, a test of barbell cycling and pressing endurance.

5 rounds of an 800 m run, 30 heavy kettlebell swings and 30 pull-ups.

21-15-9 thrusters and pull-ups. Short, fast and famously painful.

30 clean and jerks at a moderate load, as fast as you can.

3 rounds of a 400 m run, 21 kettlebell swings and 12 pull-ups.

30 barbell snatches for time. Grace's overhead sister.

A 1000 m row, 50 light thrusters and 30 pull-ups, done once through.

150 wall-ball shots. One movement, a lot of reps.

5 rounds of a 400 m run, 30 box jumps and 30 wall-ball shots.

A 10-to-1 ladder of deadlifts, bench presses and cleans, with loads based on body weight.

5 rounds of 20 handstand push-ups, 40 pull-ups and 60 alternating pistols.

A 20 minute AMRAP of 5 handstand push-ups, 10 pistols and 15 pull-ups.

5 rounds of a 400 m run and 15 overhead squats.

20 minutes of a 400 m run followed by max pull-ups. Score is total pull-ups.

3 rounds of 30 squat cleans, 30 pull-ups and an 800 m run.

50 pull-ups, three runs and two sets of 21 thrusters, then 50 more pull-ups.

A 20 minute AMRAP of 30 box jumps, 20 push presses and 30 pull-ups.

5 rounds of 12 deadlifts, 9 hang power cleans and 6 push jerks with one barbell.

Run 800 m, 400 m backwards, 800 m, then 400 m backwards.

30 rounds of 5 wall-ball shots, 3 handstand push-ups and 1 heavy power clean.

Squats go down from 100 while muscle-ups climb from 5 to 20.

A mile run, a 2000 m row and another mile run.

21-15-9 overhead squats paired with 42-30-18 pull-ups.

21-15-9 handstand push-ups, ring dips and push-ups. All pressing, no let-up.

100 thrusters for time, with 5 burpees at the top of every minute.

6 rounds of 24 air squats, 24 push-ups, 24 walking lunge steps and a 400 m run.

3 rounds of an 800 m run, 50 back extensions and 50 sit-ups.

A mile run, 100 pull-ups, 200 push-ups, 300 air squats and another mile, in a weighted vest.

A 20 minute AMRAP of 2 muscle-ups, 4 handstand push-ups and 8 heavy kettlebell swings.

75 power snatches at a light load, as fast as possible.

5 rounds of 7 muscle-ups and 21 burpees, each finishing with a jump to a target.

Three rounds of five one-minute stations, with a minute of rest between rounds.

Ten movements, 50 reps each: a long chipper of 500 reps.

Eight Tabata intervals each of pull-ups, push-ups, sit-ups and squats, back to back.