Foundation · AMRAP
/ Cindy
Cindy
— Round
5Pull-ups
10Push-ups
15Air squats
Category / Functional Fitness
The
The
/ Foundation.
Twenty foundational workouts. Iconic Girl WODs, barbell strength, aerobic base, gymnastics progression. The general physical preparedness library that powers every other category.
20 foundational workoutsBuild
Build
/ the floor.
Iconic WODs, barbell strength, aerobic engine, gymnastics progression. The work that makes every other category easier.
Foundation · AMRAP
/ 01Cindy
— Track
Bodyweight density. A 20+ round Cindy is elite-level conditioning.
Foundation · AMRAP
/ 02Mary
— Track
Cindy's gymnastics-heavy sibling. Skill capacity meets density.
Foundation · For Time
/ 03Helen
— Track
Triplet that builds the run-station rhythm. A classic pacing test.
Foundation · For Time
/ 04Annie
— Track
Punishes anyone without a clean double-under stroke.
Foundation · For Time
/ 05Karen
— Track
A single movement, no rest. Wall ball capacity at its purest.
Foundation · Strength
/ 06Squat Heavy
— Track
Find a heavy three that's still clean — don't chase a max single.
Foundation · Strength
/ 07Press Day
— Track
No leg drive, no body english — just shoulders and triceps doing the work.
Foundation · Strength
/ 08Deadlift Sets
— Track
Reset the lats every rep, drive the floor away. No bounces.
Foundation · Strength
/ 09Pulling Day
— Track
Deadlift teaches position; the power clean turns position into power.
Foundation · Strength
/ 10The Heavy Day
— Track
The graduation session of the Stronger track — proves the work has stuck.
Foundation · Zone 2
/ 11Easy Thirty
— Track
Highest-ROI training stimulus for any athlete. Build the aerobic floor.
Foundation · Zone 2
/ 12Long & Slow
— Track
Boredom is the price of an aerobic engine.
Foundation · Test
/ 135K Test
— Track
The benchmark you come back to. Honest measure of aerobic threshold.
Foundation · Test
/ 14The Hour
— Track
Proves the aerobic capacity you've been building is real.
Foundation · Aerobic
/ 15Mixed Modal Cruise
— Track
Steady, smooth, no all-out efforts. Keep the meters ticking.
Foundation · Gymnastics
/ 16Hang Strong
— Track
Day one of the First Pull-Up programme. Build the hang.
Foundation · Gymnastics
/ 17Pull-Up Test
— Track
The honest benchmark of upper-body pulling capacity.
Foundation · Gymnastics
/ 18100 Pull-Ups
— Track
Volume test for athletes who have the strict pull-up.
Foundation · Run
/ 19Run It Off
— Track
The simplest aerobic benchmark in the library.
Foundation · Carries
/ 20Heavy Carries
— Track
Grip + posterior chain. Train these unbroken or pay for it later.
Related CategoriesUse the
Use the
/ foundation.
Take the floor and apply it across the rest of the library.