5 ROUNDS:400m Run3 Power Snatches (145/100)6 Toes to Bar9 Pull Ups
Benchmark Times for WOD
Elite: <15:00
Advanced: 14:00-13:00
Intermediate: 12:00-11:00
Beginner: >7:00
Movements
Run
Power Snatch
Toes-to-Bar
Pull-Up
Benchmark Notes
This workout totals 5 rounds of: 400m run + 3 power snatches (145/100) + 6 toes-to-bar + 9 pull-ups. Breaking down by movement: 400m runs start at 75-80 seconds fresh but degrade with fatigue - Round 1: 80s, Round 2: 85s, Round 3: 90s, Round 4: 95s, Round 5: 100s (total 450s for elite). Power snatches at 145/100 are heavy singles requiring 4-5 seconds each fresh, increasing to 6-8 seconds with fatigue (total 90-120s). Toes-to-bar done in 2-3 sets of 2-3 reps each round, 2-3 seconds per rep plus breaks (60-90s total). Pull-ups broken into sets of 3-5, accounting for grip fatigue from snatches and TTB, 2-3 seconds per rep plus breaks (90-120s total). Transitions between movements add 3-5 seconds each (60s total). Elite athletes complete in 7-8 minutes, recreational athletes need 12-15 minutes due to longer rest periods, smaller sets, and movement degradation.
This workout totals 5 rounds of: 400m run + 3 power snatches (145/100) + 6 toes-to-bar + 9 pull-ups. Breaking down by movement: 400m runs start at 75-80 seconds fresh but degrade with fatigue - Round 1: 80s, Round 2: 85s, Round 3: 90s, Round 4: 95s, Round 5: 100s (total 450s for elite). Power snatches at 145/100 are heavy singles requiring 4-5 seconds each fresh, increasing to 6-8 seconds with fatigue (total 90-120s). Toes-to-bar done in 2-3 sets of 2-3 reps each round, 2-3 seconds per rep plus breaks (60-90s total). Pull-ups broken into sets of 3-5, accounting for grip fatigue from snatches and TTB, 2-3 seconds per rep plus breaks (90-120s total). Transitions between movements add 3-5 seconds each (60s total). Elite athletes complete in 7-8 minutes, recreational athletes need 12-15 minutes due to longer rest periods, smaller sets, and movement degradation.
