Workout library

Free workouts

84 workouts you can log, score and compare in the Fiz app. Open one, train it and see where you rank.

Cover art for The Big Smoke workoutFiz originalThe Big SmokeAMRAP, 20 minCover art for the Coalman workoutFiz originalCoalmanFor time, 20 min capCover art for the Spitfire workoutFiz originalSpitfireLadder, 10 min capCover art for The Lionheart workoutFiz originalThe LionheartFor time, 40 min capCover art for the Fran workoutBenchmarkFranLadder, 10 min capCover art for the Murph workoutHero WODMurphFor time, 60 min cap

Benchmarks18

About benchmark workouts →

Named workouts that have become the standard yardstick. Repeat them every few months to see what has improved.

FranLadder, 10 min capGraceFor time, 10 min capDianeLadder, 10 min capHelenFor time, 12 min capElizabethLadder, 10 min capIsabelFor time, 10 min capJackieFor time, 15 min capKarenFor time, 12 min capAnnieLadder, 12 min capNancyFor time, 20 min capCindyAMRAP, 20 minMaryAMRAP, 20 minKellyFor time, 30 min capEvaFor time, 35 min capAmandaLadder, 10 min capAngieFor time, 20 min capBarbaraFor timeChelseaEMOM, 30 min

Hero workouts23

About Hero WODs →

Workouts named for service members and first responders who died in service. Long, hard and worth scaling sensibly.

MurphFor time, 60 min capHalf MurphFor time, 35 min capDTFor timeChadFor time, 60 min capNateAMRAP, 20 minRyanFor timeLuceFor timeWittmanFor timeLoredoFor timeJag 28For timeDanielFor timeThe SevenFor timeBadgerFor timeRJFor timeWhittenFor timeKleptoFor timeHolleymanFor timeTommy VFor timeMichaelFor timeGriffFor timeHeltonFor timeJTLadder, 15 min capRandyFor time, 10 min cap

Competition11

About competition workouts →

Chippers, heavy barbell tests and interval formats from competition floors and past online qualifiers.

Filthy FiftyFor time, 30 min capFight Gone BadEMOMLindaLadder, 30 min capKing KongFor time, 20 min capThe ChiefAMRAP, 20 minFunctional TotalStrengthOpen 23.1AMRAP, 14 minOpen 14.5LadderOpen 17.5For time, 40 min capTabata Something ElseIntervalsBaselineFor time, 10 min cap

Hybrid race10

About hybrid race training →

Running on tired legs, the stations and the transitions between them.

Pace and PlaceFor time, 35 min capStation RehearsalFor time, 60 min capSled DayFor time, 30 min capWall Ball WednesdaysFor time, 60 min capRun It OffFor time, 40 min capCompromised RunningFor time, 45 min capHeavy CarriesFor time, 30 min capBroad Jump BuilderFor time, 40 min capThe Whole Damn ThingFor time, 90 min capRace SharpeningAMRAP, 12 min

Engine10

About engine work →

Easy base work, threshold intervals and time trials on the rower, bike and run.

Easy ThirtyZone 2, 30 minLong and SlowZone 2, 60 minRecovery SpinZone 1, 45 minThreshold TensIntervals, 20 minTempo TwentyIntervals, 25 minSprint DayIntervals, 30 minThe MileFor time, 15 min cap5K TestFor time, 30 min capThe HourSteady, 60 minMixed Modal CruiseAMRAP, 45 min

Strength and gymnastics8

About functional fitness →

Barbell strength days and a pull-up progression.

Squat HeavyStrengthPress DayStrengthDeadlift SetsStrengthPulling DayStrengthThe Heavy DayStrengthHang StrongGymnasticsThe Pull-Up TestGymnasticsOne Hundred Pull-UpsFor time, 30 min cap

Fiz originals4

Workouts written by the Fiz team.

The Big SmokeAMRAP, 20 minCoalmanFor time, 20 min capSpitfireLadder, 10 min capThe LionheartFor time, 40 min cap

About the library

Every workout here opens in the Fiz app, where it has its own leaderboard. Compare your score with everyone who has logged it or just the people you follow, and your personal bests are kept for you. Start with a benchmark like Fran or Cindy if you want a number to beat, or a Fiz original if you want something new.

For the formats themselves, read the guides to AMRAP, for time and EMOM workouts, or how to pace a workout.

Questions

How to log a score →
Are these workouts free?
Yes. Every workout here is free to open, log and score in the Fiz app on iOS and Android, and each one has its own leaderboard. Fiz Pro adds extras such as AI programs, but logging and leaderboards stay free.
How do I log a score?
Open the workout in the Fiz app, tap to log it and enter your result the way the workout is scored: a time, rounds and reps, or a weight. Your score goes on the leaderboard straight away. The step-by-step guide has screenshots.
What is a Hero WOD?
A Hero WOD is a workout named for a military service member, first responder or police officer who died in service. Most are long and deliberately hard. Murph, the best known, is a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats and another 1 mile run, traditionally in a 20lb vest.
What is the difference between AMRAP, EMOM and for time?
For time means a fixed amount of work done as fast as possible, scored on time. AMRAP means as many rounds or reps as possible in a fixed time, scored on rounds and reps. EMOM means every minute on the minute: you start a set at the top of each minute and rest for what is left of it.
Can I do these workouts at home?
Many of them. Cindy needs a pull-up bar, Angie and Barbara need a bar and some floor, and Murph needs a bar and ideally a vest. In the app you can make your own version of any workout and swap a movement for one your equipment allows.

Log them in Fiz

Every workout here is free in the Fiz app on iOS and Android, with a leaderboard on each one. Log your score and see where you rank.

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