Workout Description

Benchmark Times for D. WOD

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 7:30-8:00
• Beginner: >12:00

Movements

• Wall Walk
• Box Jump
• Double-Under

Benchmark Notes

For Time workout with 5 rounds of 30 Double Unders, 5 Wall Walks, 9 Box Jumps (24/20). Movement analysis per round: Double Unders: 30 reps × 0.5 sec = 15 sec fresh, Wall Walks: 5 reps × 12 sec = 60 sec fresh (highly demanding movement), Box Jumps: 9 reps × 1.75 sec = 16 sec fresh. Base round time = 91 sec + 6 sec transitions = 97 sec. Applied progressive fatigue: Round 1: 97 sec (1.0x), Round 2: 107 sec (1.1x), Round 3: 116 sec (1.2x), Round 4: 126 sec (1.3x), Round 5: 136 sec (1.4x, significant grip/shoulder fatigue from wall walks). Total base time: 582 sec. Wall walks create significant shoulder fatigue affecting subsequent rounds dramatically. Set breaking starts round 3 for wall walks, adding 10-15 sec rest. Grip fatigue from wall walks impacts double unders efficiency by round 4. Applied 10-level distribution with L5 median at 480 sec (8:00), L10 elite at 330 sec (5:30), L1 beginner at 780 sec (13:00).