Workout Description

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >13:00

Movements

• Calorie Bike
• Thruster
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 21-15-9 format workout with 3 movements totaling 135 reps. Round 1 (21 reps each): Calories take 35-40 sec, Thrusters at 2.5 sec/rep = 52.5 sec (likely broken into sets of 7-7-7 with 5 sec rests = 62 sec), C2B Pull-ups at 2 sec/rep = 42 sec (sets of 7-7-7 with rests = 52 sec). Transitions: 5 sec each. Round 1 total: ~150 sec. Round 2 (15 reps): Fatigue multiplier 1.1x. Calories 30 sec, Thrusters 46 sec (sets of 5-5-5), C2B 38 sec (sets of 5-5-5). Round 2 total: ~125 sec. Round 3 (9 reps): Fatigue multiplier 1.2x. Calories 20 sec, Thrusters 25 sec (sets of 3-3-3), C2B 24 sec (sets of 3-3-3). Round 3 total: ~80 sec. Base time for competent athlete: ~355 sec (6:00). Elite athletes can maintain better pacing and fewer breaks: ~300 sec. Recreational athletes need more rest between sets and slower movement: ~780 sec (13:00). Distribution follows 15-20% gaps between levels for medium-duration workout.