This is a 10-round couplet with kettlebell swings (53/35) and pull-ups. Base times per round: KB swings take 1.5-2 sec per rep (15-20 sec total), pull-ups take 1-2 sec per rep (10-20 sec total). Fresh round estimate: 25-40 sec. Applied fatigue multipliers: Rounds 1-2 at 1.0x (30 sec), rounds 3-4 at 1.1x (33 sec), rounds 5-6 at 1.2x (36 sec), rounds 7-8 at 1.3x (39 sec), rounds 9-10 at 1.5x (45 sec). Total base time: 355 sec. Added transitions (2-3 sec between movements, 20 sec total) and set breaking for pull-ups (athletes will break into 5+5 or similar sets after round 4, adding 3-8 sec per round). Final calculation accounts for grip fatigue affecting both movements progressively. L10 elite: 240 sec, L5 median: 310 sec, L1 beginner: 480 sec with scaled weights and assisted pull-ups.
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 10-round couplet with kettlebell swings (53/35) and pull-ups. Base times per round: KB swings take 1.5-2 sec per rep (15-20 sec total), pull-ups take 1-2 sec per rep (10-20 sec total). Fresh round estimate: 25-40 sec. Applied fatigue multipliers: Rounds 1-2 at 1.0x (30 sec), rounds 3-4 at 1.1x (33 sec), rounds 5-6 at 1.2x (36 sec), rounds 7-8 at 1.3x (39 sec), rounds 9-10 at 1.5x (45 sec). Total base time: 355 sec. Added transitions (2-3 sec between movements, 20 sec total) and set breaking for pull-ups (athletes will break into 5+5 or similar sets after round 4, adding 3-8 sec per round). Final calculation accounts for grip fatigue affecting both movements progressively. L10 elite: 240 sec, L5 median: 310 sec, L1 beginner: 480 sec with scaled weights and assisted pull-ups.
