8 ROUNDS:400m Run8 Toes to Bar16 Air Squats to Medicine Ball
Benchmark Times for WOD
Elite: <18:00
Advanced: 19:30-21:00
Intermediate: 22:30-24:00
Beginner: >35:00
Movements
Air Squat
Toes-to-Bar
Run
Benchmark Notes
Base times per round: 400m run = 90-105 sec, 8 T2B = 16-24 sec, 16 air squats to med ball = 20-28 sec. Fresh round = 126-157 sec. Applied round-based fatigue: Rounds 1-2 (1.0x), Rounds 3-4 (1.1x), Rounds 5-6 (1.25x), Rounds 7-8 (1.4x). Added 5 sec transition between movements. Total calculation: Elite (L10): 8 rounds × 135 sec avg = 1080 sec. Applied progressive degradation across levels with 12-15% increases per level for this medium-duration workout. Recreational athletes (L1) need 2100 sec due to longer runs (120+ sec), broken T2B sets, and extended rest periods.
8 ROUNDS:400m Run8 Toes to Bar16 Air Squats to Medicine Ball
Difficulty:
N/A
Modality:
Time Distribution:
20:15Elite
25:00Target
35:00Time Cap
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
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.Base times per round: 400m run = 90-105 sec, 8 T2B = 16-24 sec, 16 air squats to med ball = 20-28 sec. Fresh round = 126-157 sec. Applied round-based fatigue: Rounds 1-2 (1.0x), Rounds 3-4 (1.1x), Rounds 5-6 (1.25x), Rounds 7-8 (1.4x). Added 5 sec transition between movements. Total calculation: Elite (L10): 8 rounds × 135 sec avg = 1080 sec. Applied progressive degradation across levels with 12-15% increases per level for this medium-duration workout. Recreational athletes (L1) need 2100 sec due to longer runs (120+ sec), broken T2B sets, and extended rest periods.
