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 workout consists of 5 rounds with two 1-minute AMRAPs separated by 30-second rests. Round 1: Handstand Push-Ups (1 min) + Banded Shoulder Press (remaining time) + Alternating Pistols (1 min). Handstand Push-Ups: Elite athletes can perform 8-12 per minute when fresh, intermediate 4-8, novice 2-5. With shoulder fatigue from repeated rounds, expect 20-30% degradation by rounds 4-5. Banded Shoulder Press: With minimal time remaining after HSPUs (typically 10-30 seconds), elite can add 8-15 reps, intermediate 5-10, novice 3-6. Alternating Pistols: Elite 15-20 per minute, intermediate 8-12, novice 4-8. Fatigue multipliers: Rounds 1-2 at 1.0x, rounds 3-4 at 1.1-1.2x, round 5 at 1.3x. Shoulder-to-shoulder interference adds 15-20% time penalty for HSPUs after banded press. Total calculation: Elite (50 HSPUs + 45 shoulder press + 85 pistols = 180), Advanced (35 + 30 + 60 = 125), Intermediate (25 + 20 + 45 = 90), Novice (15 + 12 + 25 = 52). Scaled for 30-second rest periods and movement transitions.
