This is a 21-15-9 couplet with Above Knee Squat Cleans at 135/95 lb and Ring Dips. Round 1 (21 reps each): Above Knee Squat Cleans take 2.5-3 sec per rep fresh = 52.5-63 sec, Ring Dips take 2-3 sec per rep fresh = 42-63 sec, plus 3-5 sec transition = 97.5-131 sec total. Round 2 (15 reps each): Fatigue multiplier 1.1-1.2x, Squat Cleans = 41-56 sec, Ring Dips = 33-54 sec, plus transition = 77-115 sec. Round 3 (9 reps each): Fatigue multiplier 1.2-1.3x, Squat Cleans = 27-35 sec, Ring Dips = 22-35 sec, plus transition = 51-73 sec. Total time range: Elite (L10) ~225-280 sec, Recreational (L1) ~420-480 sec. Set breaking considerations: Ring dips will break into smaller sets (7-5-4-5, 5-5-5, 3-3-3) with 5-15 sec rest between sets adding 20-45 sec total. Heavy squat cleans may require singles in later rounds adding 10-30 sec.
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 21-15-9 couplet with Above Knee Squat Cleans at 135/95 lb and Ring Dips. Round 1 (21 reps each): Above Knee Squat Cleans take 2.5-3 sec per rep fresh = 52.5-63 sec, Ring Dips take 2-3 sec per rep fresh = 42-63 sec, plus 3-5 sec transition = 97.5-131 sec total. Round 2 (15 reps each): Fatigue multiplier 1.1-1.2x, Squat Cleans = 41-56 sec, Ring Dips = 33-54 sec, plus transition = 77-115 sec. Round 3 (9 reps each): Fatigue multiplier 1.2-1.3x, Squat Cleans = 27-35 sec, Ring Dips = 22-35 sec, plus transition = 51-73 sec. Total time range: Elite (L10) ~225-280 sec, Recreational (L1) ~420-480 sec. Set breaking considerations: Ring dips will break into smaller sets (7-5-4-5, 5-5-5, 3-3-3) with 5-15 sec rest between sets adding 20-45 sec total. Heavy squat cleans may require singles in later rounds adding 10-30 sec.
