Workout Description

Benchmark Times for WOD

• Elite: <2:45
• Advanced: 3:15-3:45
• Intermediate: 4:15-4:45
• Beginner: >8:00

Movements

• Front Squat
• Toes-to-Bar
• Handstand Push-Up
• Row

Benchmark Notes

This is a 21-15-9 couplet with Row (calories), Front Squat (70% 3RM from ground), Handstand Push-ups, and Toes-to-Bar. Round 1 (21 reps each): Row 21 calories takes 65-90 seconds. Front squats from ground add setup time, estimated 3-4 seconds per rep = 63-84 seconds. HSPUs in complex workout = 8-12 seconds per rep = 168-252 seconds. T2B = 2-2.5 seconds per rep = 42-52.5 seconds. Round 1 total: 338-478 seconds. Round 2 (15 reps): Apply 1.1x fatigue multiplier. Row 15 calories = 47-65 seconds × 1.1 = 52-72 seconds. Front squats = 45-60 seconds × 1.1 = 50-66 seconds. HSPUs = 120-180 seconds × 1.1 = 132-198 seconds. T2B = 30-37.5 seconds × 1.1 = 33-41 seconds. Round 2 total: 267-377 seconds. Round 3 (9 reps): Apply 1.2x fatigue multiplier. Row 9 calories = 28-39 seconds × 1.2 = 34-47 seconds. Front squats = 27-36 seconds × 1.2 = 32-43 seconds. HSPUs = 72-108 seconds × 1.2 = 86-130 seconds. T2B = 18-22.5 seconds × 1.2 = 22-27 seconds. Round 3 total: 174-247 seconds. Add transitions between movements (4 per round × 3 rounds = 12 transitions × 5-8 seconds = 60-96 seconds). Total workout time: 338-478 + 267-377 + 174-247 + 60-96 = 839-1198 seconds (14-20 minutes). Elite athletes (L10): 14 minutes = 840 seconds. L9: 15% slower = 966 seconds. L8: 30% slower = 1092 seconds. Distribution continues with 15-20% increases per level down to L1 recreational athletes at 20 minutes = 1200 seconds. Converted to minutes and seconds for final levels.