10 ROUNDS:6 Power Clean + Jerks (155/105)12 Wall Balls (20/14)400m Run with Medicine Ball (20/14)
Benchmark Times for WOD
Elite: <21:00
Advanced: 22:00-23:00
Intermediate: 24:00-25:30
Beginner: >38:00
Movements
Wall Ball
Power Clean
Jerk
Run
Benchmark Notes
This is a 10-round workout with Power Clean & Jerks (155/105), Wall Balls (20/14), and 400m Run with Med Ball. Breaking down by round with progressive fatigue: Round 1 (fresh): 6 Power Clean & Jerks at 4 sec/rep = 24 sec, 12 Wall Balls at 2.5 sec/rep = 30 sec, 400m Run with 20lb med ball at 130 sec = 130 sec, transitions = 8 sec, total = 192 sec. Rounds 2-3 (1.1x fatigue): 192 x 1.1 = 211 sec each. Rounds 4-5 (1.2x fatigue): 192 x 1.2 = 230 sec each. Rounds 6-7 (1.3x fatigue): 192 x 1.3 = 250 sec each. Rounds 8-9 (1.4x fatigue): 192 x 1.4 = 269 sec each. Round 10 (1.5x fatigue): 192 x 1.5 = 288 sec. Total base time: 192 + 2(211) + 2(230) + 2(250) + 2(269) + 288 = 2402 sec. Elite athletes (L10) will maintain better pacing and efficiency with less fatigue accumulation, completing around 21 minutes (1260 sec). Recreational athletes (L1) will experience significant fatigue breakdown in later rounds, especially carrying the medicine ball for runs, reaching 38 minutes (2280 sec).
10 ROUNDS:6 + (155/105)12 (20/14)400m with (20/14)
Difficulty:
N/A
Modality:
Time Distribution:
22:30Elite
26:30Target
38:00Time Cap
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
This is a 10-round workout with Power Clean & Jerks (155/105), Wall Balls (20/14), and 400m Run with Med Ball. Breaking down by round with progressive fatigue: Round 1 (fresh): 6 Power Clean & Jerks at 4 sec/rep = 24 sec, 12 Wall Balls at 2.5 sec/rep = 30 sec, 400m Run with 20lb med ball at 130 sec = 130 sec, transitions = 8 sec, total = 192 sec. Rounds 2-3 (1.1x fatigue): 192 x 1.1 = 211 sec each. Rounds 4-5 (1.2x fatigue): 192 x 1.2 = 230 sec each. Rounds 6-7 (1.3x fatigue): 192 x 1.3 = 250 sec each. Rounds 8-9 (1.4x fatigue): 192 x 1.4 = 269 sec each. Round 10 (1.5x fatigue): 192 x 1.5 = 288 sec. Total base time: 192 + 2(211) + 2(230) + 2(250) + 2(269) + 288 = 2402 sec. Elite athletes (L10) will maintain better pacing and efficiency with less fatigue accumulation, completing around 21 minutes (1260 sec). Recreational athletes (L1) will experience significant fatigue breakdown in later rounds, especially carrying the medicine ball for runs, reaching 38 minutes (2280 sec).
