This is a complex 3-part workout totaling 9 rounds across different movement patterns. Part 1 (3 rounds): 700m run (105-120s fresh) + 15 bar muscle-ups (45-75s) + 15 HSPU (120-180s in complex WOD) = 270-375s per round. With fatigue: R1=315s, R2=330s, R3=350s, total 995s. Part 2 (3 rounds): 400m run (75-100s) + 20 pull-ups (20-40s) + 20 push-ups (20-30s) = 115-170s per round. With accumulated fatigue (1.3x base): R4=195s, R5=205s, R6=215s, total 615s. Part 3 (3 rounds): 200m run (30-45s) + 30 thrusters at 65/45lb (60-90s) = 90-135s per round. With heavy fatigue (1.5x base): R7=180s, R8=190s, R9=200s, total 570s. Adding 45 seconds total transition time between parts and movements. Total time range: Elite 1170s (19:30) to Recreational 2100s (35:00). The high-skill movements (bar muscle-ups, HSPU) create significant separation between skill levels, while the running volume adds cardiovascular demand that compounds fatigue across all three parts.
We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This is a complex 3-part workout totaling 9 rounds across different movement patterns. Part 1 (3 rounds): 700m run (105-120s fresh) + 15 bar muscle-ups (45-75s) + 15 HSPU (120-180s in complex WOD) = 270-375s per round. With fatigue: R1=315s, R2=330s, R3=350s, total 995s. Part 2 (3 rounds): 400m run (75-100s) + 20 pull-ups (20-40s) + 20 push-ups (20-30s) = 115-170s per round. With accumulated fatigue (1.3x base): R4=195s, R5=205s, R6=215s, total 615s. Part 3 (3 rounds): 200m run (30-45s) + 30 thrusters at 65/45lb (60-90s) = 90-135s per round. With heavy fatigue (1.5x base): R7=180s, R8=190s, R9=200s, total 570s. Adding 45 seconds total transition time between parts and movements. Total time range: Elite 1170s (19:30) to Recreational 2100s (35:00). The high-skill movements (bar muscle-ups, HSPU) create significant separation between skill levels, while the running volume adds cardiovascular demand that compounds fatigue across all three parts.
