Workout Description

Benchmark Times for WOD

• Elite: <30:00
• Advanced: 32:30-35:30
• Intermediate: 39:00-43:00
• Beginner: >70:00

Movements

• Kettlebell Swing
• Bar Muscle-Up
• Burpee Pull-Up
• Handstand Push-Up

Benchmark Notes

This is a high-skill, high-volume workout with 15 rounds followed by 100 burpee pull-ups. Starting with movement times: Bar muscle-ups take 3-5 sec each (elite-intermediate), HSPUs take 8-12 sec each in complex workouts, KBS (70/53) take 1.5-2 sec each. Per round fresh: 2 BMU (6-10 sec) + 4 HSPU (32-48 sec) + 8 KBS (12-16 sec) = 50-74 sec base time. Adding transitions between movements (3-5 sec each) gives 56-84 sec per fresh round. Applying fatigue multipliers: Rounds 1-2 at 1.0x (60 sec avg), rounds 3-6 at 1.15x (69 sec), rounds 7-10 at 1.35x (81 sec), rounds 11-15 at 1.7x (102 sec). Total for 15 rounds: 1230 sec (elite) to 1680 sec (intermediate). The 100 burpee pull-ups with 6-inch reach requirement adds significant difficulty - each rep takes 5-7 sec due to jump requirement. First 50 reps: 5.5 sec each (275 sec), next 30 reps: 6.5 sec each (195 sec), final 20 reps: 7.5 sec each (150 sec) = 620 sec for elite, scaling up to 850 sec for recreational. Total workout time ranges from 1850 sec (elite) to 2530 sec (recreational), with L5 median at 2580 sec.