Workout Description

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 13:00-12:00
• Intermediate: 11:00-10:00
• Beginner: >6:00

Movements

• Deadlift

Benchmark Notes

This workout consists of 9 rounds of 5 HSPU + 5 Deadlifts (225/155). Base times: HSPU = 8-12 sec/rep in complex WODs, Deadlift (225/155) = 2-3 sec/rep at moderate load. Round 1-2 breakdown: HSPU 5 reps × 8 sec = 40 sec, Deadlifts 5 reps × 2.5 sec = 12.5 sec, transition 3 sec = 55.5 sec per round × 2 = 111 sec. Round 3-4 (1.15× fatigue): 55.5 × 1.15 = 64 sec per round × 2 = 128 sec. Round 5-6 (1.25× fatigue): 55.5 × 1.25 = 69 sec per round × 2 = 138 sec. Round 7-8 (1.4× fatigue): 55.5 × 1.4 = 78 sec per round × 2 = 156 sec. Round 9 (1.6× fatigue): 55.5 × 1.6 = 89 sec. Total elite time: 111 + 128 + 138 + 156 + 89 = 622 sec. Set breaking considerations: HSPU likely broken into 3-2 or 2-2-1 sets in later rounds adding 5-10 sec rest. Recreational athletes will break HSPU more frequently and take 12+ sec per rep, plus longer transitions. L10 elite: ~6 min, L5 median: ~10 min, L1 scaled: ~14 min.