Count the reps and the volume in a benchmark WOD
Benchmark workouts such as Fran and Grace come with fixed rep schemes and prescribed loads, which means the work in one session can be counted exactly. Pick a workout, enter the weight you actually used, and the page returns total reps, total volume for the loaded movements, the prescribed weight in both pounds and kilograms, and how your load scales against the prescription, with a movement-by-movement breakdown. Cindy is open-ended within its time cap, so it takes a round count and multiplies from there.
Prescribed loads are kept in pounds as originally written and converted at 0.45359237 kg per pound. Fran is thrusters at 95 lb, or 65 lb as prescribed for women, paired with pull-ups for 21-15-9. Grace is 30 clean and jerks at 135 lb and Isabel is 30 snatches at the same weight. Annie is double-unders and sit-ups for 50-40-30-20-10, and Helen is three rounds of a 400 m run, 21 kettlebell swings at 53 lb and 12 pull-ups (as of October 2026).
Volume adds up only movements carrying an external load such as a barbell or kettlebell. Pull-ups, push-ups, squats, sit-ups and double-unders use body weight alone, so they are counted as reps and left out of the volume figure. No benchmark time table appears here. The reps and loads are official, but target times are not, and they differ between sites, so ranking yourself by them has no real basis. Recording finish times and judging a level are not supported on this page.
Frequently asked questions
Reps and prescribed loads are official, but target times are not. Different sites publish different numbers, so ranking yourself by them would be a judgement with no basis.
Volume counts only movements with an external load. Pull-ups, push-ups and squats use body weight alone and carry no barbell load, so they are counted as reps instead.
It is an as-many-rounds-as-possible workout, so the rep total differs for every athlete. Entering completed rounds multiplies the 30 reps in each round.