Workout Description

Benchmark Times for WOD

• Elite: <10:00
• Advanced: 12:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >33:00

Movements

• Kettlebell Swing
• Toes-to-Bar
• Pull-Up
• Double-Under

Benchmark Notes

This is a 5-round For Time workout with mixed gymnastics and kettlebell work. Round breakdown: Pull-ups (20 reps × 1.5 sec = 30 sec fresh), Double-unders (30 reps × 0.5 sec = 15 sec), Toes-to-bar (10 reps × 2 sec = 20 sec), Kettlebell swings (30 reps × 1.5 sec = 45 sec). Base round time: 110 sec. Adding transitions (5 sec between movements): 125 sec per round fresh. Applying fatigue multipliers: Round 1: 125 sec, Round 2: 125 sec, Round 3: 138 sec (1.1x), Round 4: 150 sec (1.2x), Round 5: 163 sec (1.3x). Total base time: 701 sec. Adding set breaks for high-volume pull-ups and toes-to-bar (expect 2-3 sets per round for average athletes, 5-10 sec rest between sets): additional 60 sec per round for intermediate athletes. Final calculation ranges from 600 sec for elite athletes (minimal breaks, efficient transitions) to 1980 sec for beginners (multiple set breaks, longer transitions, significant fatigue impact).