20 Calorie Bike20 Toes to Bar20 DB Thrusters (50/35)18 Calorie Bike18 Toes to Bar18 DB Thrusters....2 Calorie Bike2 Toes to Bar2 DB Thrusters
Benchmark Times for WOD
Elite: <16:00
Advanced: 15:00-14:00
Intermediate: 13:00-12:00
Beginner: >8:00
Movements
Dumbbell Thruster
Calorie Bike
Toes-to-Bar
Benchmark Notes
This is a descending ladder workout with 10 rounds total (20-18-16-14-12-10-8-6-4-2). Total volume: 110 calories on bike, 110 toes-to-bar, 110 DB thrusters at 50/35 lbs. Round-by-round analysis: Rounds 1-3 (20-18-16): Bike calories at 2.5-3 sec/cal fresh, TTB at 2 sec/rep, thrusters at 2.5 sec/rep = ~90-120 seconds per round with transitions. Rounds 4-6 (14-12-10): Fatigue multiplier 1.2x, grip fatigue from TTB affecting thrusters, bike recovery helps = ~75-95 seconds per round. Rounds 7-8 (8-6): Significant fatigue 1.4x, frequent set breaking on TTB and thrusters = ~45-65 seconds per round. Rounds 9-10 (4-2): Heavy fatigue 1.6x but lower volume = ~20-35 seconds per round. Transitions between movements: 3-8 seconds each. Total estimated times: Elite (L10): 6-7 minutes, Advanced (L7-L9): 8-12 minutes, Intermediate (L4-L6): 12-16 minutes, Novice (L1-L3): 16+ minutes. The workout heavily taxes grip strength and posterior chain with the combination of TTB and thrusters after bike work.
20 Calorie Bike20 Toes to Bar20 DB Thrusters (50/35)18 Calorie Bike18 Toes to Bar18 DB Thrusters....2 Calorie Bike2 Toes to Bar2 DB Thrusters
Difficulty:
N/A
Modality:
Time Distribution:
14:30Elite
11:30Target
8:00Time Cap
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This is a descending ladder workout with 10 rounds total (20-18-16-14-12-10-8-6-4-2). Total volume: 110 calories on bike, 110 toes-to-bar, 110 DB thrusters at 50/35 lbs. Round-by-round analysis: Rounds 1-3 (20-18-16): Bike calories at 2.5-3 sec/cal fresh, TTB at 2 sec/rep, thrusters at 2.5 sec/rep = ~90-120 seconds per round with transitions. Rounds 4-6 (14-12-10): Fatigue multiplier 1.2x, grip fatigue from TTB affecting thrusters, bike recovery helps = ~75-95 seconds per round. Rounds 7-8 (8-6): Significant fatigue 1.4x, frequent set breaking on TTB and thrusters = ~45-65 seconds per round. Rounds 9-10 (4-2): Heavy fatigue 1.6x but lower volume = ~20-35 seconds per round. Transitions between movements: 3-8 seconds each. Total estimated times: Elite (L10): 6-7 minutes, Advanced (L7-L9): 8-12 minutes, Intermediate (L4-L6): 12-16 minutes, Novice (L1-L3): 16+ minutes. The workout heavily taxes grip strength and posterior chain with the combination of TTB and thrusters after bike work.
