Workout Description

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 7:30-8:00
• Beginner: >12:00

Movements

• Sit-Up
• Toes-to-Bar
• Handstand Push-Up

Benchmark Notes

This is a 5-round workout with 30 Sit Ups, 9 Handstand Push Ups, and 6 Toes to Bar per round. Total volume: 150 sit ups, 45 handstand push ups, 30 toes to bar. Movement analysis per round: Sit ups take 1 sec each = 30 sec fresh, handstand push ups take 8-12 sec each in complex workouts = 72-108 sec (using 90 sec average), toes to bar take 2 sec each = 12 sec fresh. Base round time = 132 seconds. Fatigue progression: Round 1 (132s), Round 2 (132s), Round 3 (145s with 1.1x fatigue), Round 4 (158s with 1.2x fatigue), Round 5 (172s with 1.3x fatigue). Total base time = 739s. Set breaking considerations: HSPUs will break into 3-3-3 or 2-3-2-2 patterns, adding 5-10s rest between sets. Toes to bar likely unbroken early, breaking to 3-3 or 2-2-2 in later rounds. Transitions between movements add 3-5s each (2 transitions per round = 6-10s). Estimated times: Elite (6:00), Advanced (7:00), Intermediate (8:00), Recreational (9:30-12:00). The handstand push ups are the primary limiting factor, with grip fatigue from toes to bar creating additional interference.