What is a good time for L1 Benchmark?

Good times for L1 Benchmark depend on your fitness level: Elite athletes finish under 9:00, advanced athletes target 9:00-7:00, intermediate athletes aim for 7:00-5:00, and beginners should focus on proper form over 5:00.

What is considered a good L1 Benchmark time?

A good L1 Benchmark time for most CrossFit athletes is between 7:00-5:00 (intermediate level). Elite times are under 9:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do L1 Benchmark?

Your L1 Benchmark pace should match your fitness level. Beginners should aim to finish around 5:00 with good form, while advanced athletes can target 9:00-7:00. Always prioritize proper movement over speed.

How do I scale L1 Benchmark?

L1 Benchmark can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does L1 Benchmark work?

L1 Benchmark is a full-body workout that develops multiple fitness domains.

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Workout Description

3 rounds 15 Thrusters (95/65 lb) 12 Burpees

Why This Workout Is Easy

Benchmark (Couplet). 3 rounds: moderate thrusters (95lb), burpees. Short conditioning test.

Benchmark Times for L1 Benchmark

Elite: <9:00
Advanced: 9:00-7:00
Intermediate: 7:00-5:00
Beginner: >5:00

Training Focus

This workout develops the following fitness attributes:

Power (7/10): Thrusters are an explosive hip-drive and press movement. Burpees also have an explosive jump component. The WOD is a test of power-endurance.
Speed (7/10): This WOD is designed as a quick benchmark. Fast cycling of both movements and minimal transition time are critical for achieving a good score.
Stamina (5/10): Cycling 45 thrusters (95/65 lb) and 36 burpees tests muscular endurance in the legs, shoulders, and full body (burpees) over a short duration.
Endurance (4/10): A short, intense triplet. Three rounds of moderate thrusters and burpees will elevate heart rate quickly and test anaerobic capacity.
Strength (3/10): Thrusters at 95/65 lbs are a light-moderate load for many, focusing more on speed and efficiency than maximal strength.
Flexibility (3/10): Requires good front rack mobility and squat depth for thrusters, and basic mobility for burpees.

Modality Profile

A G/W couplet with a gymnastics movement (Pull-ups) and a weightlifting movement (Thrusters).

Similar Workouts to L1 Benchmark

If you enjoy L1 Benchmark, you might also like these similar CrossFit WODs:

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Baseline (85% similar) - For Time 500 meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups...
The Standard (2) (84% similar) - AMRAP in 5 minutes 10 Thrusters (95/65 lb) 10 Bar Facing Burpees 10 Power Cleans (95/65 lb) 10 Bar F...

These WODs similar to L1 Benchmark share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	4/10	A short, intense triplet. Three rounds of moderate thrusters and burpees will elevate heart rate quickly and test anaerobic capacity.
Stamina	5/10	Cycling 45 thrusters (95/65 lb) and 36 burpees tests muscular endurance in the legs, shoulders, and full body (burpees) over a short duration.
Strength	3/10	Thrusters at 95/65 lbs are a light-moderate load for many, focusing more on speed and efficiency than maximal strength.
Flexibility	3/10	Requires good front rack mobility and squat depth for thrusters, and basic mobility for burpees.
Power	7/10	Thrusters are an explosive hip-drive and press movement. Burpees also have an explosive jump component. The WOD is a test of power-endurance.
Speed	7/10	This WOD is designed as a quick benchmark. Fast cycling of both movements and minimal transition time are critical for achieving a good score.