Workout Description

Benchmark Times for WOD

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Movements

• Kettlebell Swing
• Burpee

Benchmark Notes

This is a 21-15-9 triplet with 45 total reps per movement (135 total reps). Movement analysis: HSPU (8-12 sec/rep in complex WODs), KBS 70/53 (1.5-2 sec/rep), Burpees (3-4 sec/rep). Round 1 (21 reps each): HSPU 21×10=210s, transition 5s, KBS 21×1.7=36s, transition 5s, Burpees 21×3.5=74s. Subtotal: 330s. Round 2 (15 reps, 1.15x fatigue): HSPU 15×10×1.15=173s, transition 5s, KBS 15×1.7×1.15=29s, transition 5s, Burpees 15×3.5×1.15=60s. Subtotal: 272s. Round 3 (9 reps, 1.25x fatigue): HSPU 9×10×1.25=113s, transition 5s, KBS 9×1.7×1.25=19s, transition 5s, Burpees 9×3.5×1.25=40s. Subtotal: 182s. Total base time: 784s. Elite athletes can maintain better pacing and require fewer set breaks on HSPU. L10 (elite) = 390s with minimal breaks and superior movement efficiency. L5 (median) = 630s accounting for moderate set breaking. L1 (scaled) = 1080s with significant rest and potentially modified HSPU.