5 ROUNDS:12 Handstand Push Ups9 Deadlift (155/105)6 Hang Power Clean (155/105)400m RunREST 2 minutes
Benchmark Times for WOD
Elite: <12:00
Advanced: 13:00-14:00
Intermediate: 15:30-17:00
Beginner: >28:00
Movements
Deadlift
Run
Hang Power Clean
Benchmark Notes
This is a 5-round workout with 2-minute rests between rounds, making total time = work time + 8 minutes rest. Work breakdown per round: 12 HSPU (8-12 sec/rep fresh, degrading to 12-18 sec/rep by round 5) = 96-216 sec total across rounds. 9 Deadlifts at 155/105 (2-3 sec/rep, minimal fatigue) = 90-135 sec total. 6 Hang Power Cleans (2-3 sec/rep, some interference from deadlifts) = 60-90 sec total. 400m run (75-120 sec fresh, degrading to 90-150 sec with fatigue) = 375-750 sec total. Transitions: 15-45 sec per round. Round fatigue multipliers: R1-R2 (1.0x), R3-R4 (1.15x), R5 (1.3x). Total work time ranges from 10-24 minutes. Adding 8 minutes mandatory rest gives final times of 18-32 minutes (1080-1920 seconds). Elite athletes complete work portion in ~10 minutes (total 18 min = 1080 sec), while recreational athletes need ~24 minutes work time (total 32 min = 1920 sec).
5 ROUNDS:12 Handstand Push Ups9 Deadlift (155/105)6 Hang Power Clean (155/105)400m RunREST 2 minutes
Difficulty:
N/A
Modality:
Time Distribution:
13:30Elite
18:00Target
28:00Time 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 5-round workout with 2-minute rests between rounds, making total time = work time + 8 minutes rest. Work breakdown per round: 12 HSPU (8-12 sec/rep fresh, degrading to 12-18 sec/rep by round 5) = 96-216 sec total across rounds. 9 Deadlifts at 155/105 (2-3 sec/rep, minimal fatigue) = 90-135 sec total. 6 Hang Power Cleans (2-3 sec/rep, some interference from deadlifts) = 60-90 sec total. 400m run (75-120 sec fresh, degrading to 90-150 sec with fatigue) = 375-750 sec total. Transitions: 15-45 sec per round. Round fatigue multipliers: R1-R2 (1.0x), R3-R4 (1.15x), R5 (1.3x). Total work time ranges from 10-24 minutes. Adding 8 minutes mandatory rest gives final times of 18-32 minutes (1080-1920 seconds). Elite athletes complete work portion in ~10 minutes (total 18 min = 1080 sec), while recreational athletes need ~24 minutes work time (total 32 min = 1920 sec).
