Workout Description

Benchmark Times for WOD

• Elite: <13:00
• Advanced: 15:00-17:00
• Intermediate: 19:00-21:00
• Beginner: >31:00

Movements

• Push-Up
• Row
• Pull-Up

Benchmark Notes

This is a high-volume chipper with 20 rounds of 250m row + 6 pull-ups + 8 push-ups. Base times per round: 250m row = 60-65 sec, 6 pull-ups = 6-12 sec, 8 push-ups = 8-12 sec. Fresh round = 74-89 sec. Applied progressive fatigue: Rounds 1-5 use 1.0x multiplier (78 sec avg), rounds 6-10 use 1.2x multiplier (94 sec), rounds 11-15 use 1.4x multiplier (109 sec), rounds 16-20 use 1.6x multiplier (125 sec). Added transitions between movements (3-5 sec per round) and set breaking for pull-ups/push-ups in later rounds (+10-15 sec). Total calculation: (5 × 78) + (5 × 94) + (5 × 109) + (5 × 125) + transition overhead = 390 + 470 + 545 + 625 + 100 = 2130 sec for recreational level. Elite athletes maintain better pacing with less fatigue degradation and minimal set breaking, completing in ~780 sec. Distributed levels with 12-15% gaps reflecting the endurance nature of this workout.