Workout Description

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:30-17:00
• Beginner: >30:00

Movements

• Wall Walk
• Toes-to-Bar
• Run

Benchmark Notes

This is a 4-round workout with 700m runs, 7 wall walks, and 14 toes-to-bar per round. ROUND 1 (Fresh): 700m run = 150 sec, 7 wall walks = 105 sec (15 sec/rep), 14 toes-to-bar = 28 sec (2 sec/rep), transitions = 10 sec. Total: 293 sec. ROUND 2 (Slight fatigue): 700m run = 158 sec (+5%), 7 wall walks = 116 sec (+10% for shoulder fatigue), 14 toes-to-bar = 31 sec (+10% for grip/core fatigue), transitions = 12 sec. Total: 317 sec. ROUND 3 (Moderate fatigue): 700m run = 165 sec (+10%), 7 wall walks = 126 sec (+20% accumulated shoulder fatigue), 14 toes-to-bar = 39 sec (+40% for grip failure, requiring sets), transitions = 15 sec. Total: 345 sec. ROUND 4 (High fatigue): 700m run = 173 sec (+15%), 7 wall walks = 140 sec (+33% severe shoulder fatigue), 14 toes-to-bar = 49 sec (+75% for singles/doubles), transitions = 18 sec. Total: 380 sec. TOTAL WORKOUT TIME: 293 + 317 + 345 + 380 = 1335 seconds for intermediate athlete. Elite athletes (L10) complete in ~12 minutes (720 sec) with minimal fatigue and efficient transitions. Recreational athletes (L1) take ~30 minutes (1800 sec) due to significant set breaking and extended rest periods.