4 ROUNDS:400m Run10 Push Press (135/95)20 KBS (70/53)
Benchmark Times for WOD
Elite: <12:00
Advanced: 14:00-16:00
Intermediate: 18:00-20:00
Beginner: >31:00
Movements
Run
Push Press
Kettlebell Swing
Benchmark Notes
This is a 4-round for-time workout with 400m run, 10 push press (135/95), and 20 kettlebell swings (70/53) per round. Round 1: 400m run takes 75-90 sec, 10 push press at 2.5-3 sec each = 25-30 sec, 20 KBS at 1.5-2 sec each = 30-40 sec, transitions 10 sec = 140-170 sec total. Round 2: Fatigue multiplier 1.0x, similar pace = 140-170 sec. Round 3: Fatigue multiplier 1.15x, run becomes 86-104 sec, push press 29-35 sec (grip fatigue from KBS), KBS 35-46 sec, transitions 12 sec = 162-197 sec. Round 4: Fatigue multiplier 1.3x, run 98-117 sec, push press 33-39 sec, KBS 39-52 sec, transitions 15 sec = 185-223 sec. Total time ranges from 627 sec (elite) to 760 sec (intermediate) to 1000+ sec (novice). Applied 20% spread between levels for medium-duration workout, with L1 representing scaled athletes who may need to reduce weight or break movements into smaller sets.
This is a 4-round for-time workout with 400m run, 10 push press (135/95), and 20 kettlebell swings (70/53) per round. Round 1: 400m run takes 75-90 sec, 10 push press at 2.5-3 sec each = 25-30 sec, 20 KBS at 1.5-2 sec each = 30-40 sec, transitions 10 sec = 140-170 sec total. Round 2: Fatigue multiplier 1.0x, similar pace = 140-170 sec. Round 3: Fatigue multiplier 1.15x, run becomes 86-104 sec, push press 29-35 sec (grip fatigue from KBS), KBS 35-46 sec, transitions 12 sec = 162-197 sec. Round 4: Fatigue multiplier 1.3x, run 98-117 sec, push press 33-39 sec, KBS 39-52 sec, transitions 15 sec = 185-223 sec. Total time ranges from 627 sec (elite) to 760 sec (intermediate) to 1000+ sec (novice). Applied 20% spread between levels for medium-duration workout, with L1 representing scaled athletes who may need to reduce weight or break movements into smaller sets.
