Workout Description

Benchmark Times for All is Quiet

• Elite: <13:45
• Advanced: 14:30-15:15
• Intermediate: 16:15-17:30
• Beginner: >30:00

Movements

• Dumbbell Snatch
• Burpee Pull-Up
• Double-Under

Benchmark Notes

This is a 12-round For Time workout with three movements per round. Movement analysis: 24 Double Unders = ~12 seconds fresh (0.5 sec/rep), 12 Burpee Pull-Ups = ~60 seconds fresh (5 sec/rep, complex movement requiring pullup bar + burpee), 6 DB Power Snatch = ~15 seconds fresh (2.5 sec/rep at 50/35lb). Total per round fresh = ~87 seconds. Fatigue progression: Rounds 1-2 at 1.0x (87s each), Rounds 3-4 at 1.15x (100s each), Rounds 5-6 at 1.25x (109s each), Rounds 7-8 at 1.4x (122s each), Rounds 9-12 at 1.65x (144s each). Transitions between movements: 3-5 seconds per transition, 2 transitions per round = 6-8 seconds. Total calculated time: (2×87) + (2×100) + (2×109) + (2×122) + (4×144) + (12×7 transition seconds) = 174 + 200 + 218 + 244 + 576 + 84 = 1496 seconds base time. Applied additional 10% buffer for grip fatigue from burpee pull-ups affecting double unders and DB work. Elite time (L10) = 825 seconds, Recreational time (L1) = 1800 seconds, with logarithmic distribution across skill levels.