16 Minute Alternating EMOM:Odd Minutes:6 DB Alternating Snatches (50/35)Max REPS: Push Ups.Even Minutes:6 DB Alternating Snatches (50/35)Max REPS: Sit Ups
Movements
Push-Up
Sit-Up
Benchmark Notes
This is a 16-minute EMOM with 8 rounds each of push-ups and sit-ups (alternating odd/even minutes). Each round starts with 6 DB alternating snatches (50/35) which takes approximately 12-18 seconds, leaving 42-48 seconds for max reps of bodyweight movements. Fresh push-up rate: 1-1.5 sec/rep, fresh sit-up rate: 1-1.2 sec/rep. Round 1-2 push-ups: 25-30 reps (fresh state), Round 3-4: 22-27 reps (1.1x fatigue), Round 5-6: 20-24 reps (1.2x fatigue), Round 7-8: 18-22 reps (1.3x fatigue). Similar pattern for sit-ups but slightly higher capacity due to less upper body fatigue. Total calculation: Elite (L10): 32 push-ups + 35 sit-ups per round × 8 rounds = 536 total reps. Advanced (L8): 28 + 30 × 8 = 464 reps. Intermediate (L5): 22 + 25 × 8 = 376 reps. Beginner levels scale down with significantly more fatigue and lower base capacity. The 6 DB snatches create consistent fatigue but minimal interference with the bodyweight movements.
16 Minute Alternating EMOM:Odd Minutes:6 DB Alternating Snatches (50/35)Max REPS: Push Ups.Even Minutes:6 DB Alternating Snatches (50/35)Max REPS: Sit Ups
Difficulty:
N/A
Modality:
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.This is a 16-minute EMOM with 8 rounds each of push-ups and sit-ups (alternating odd/even minutes). Each round starts with 6 DB alternating snatches (50/35) which takes approximately 12-18 seconds, leaving 42-48 seconds for max reps of bodyweight movements. Fresh push-up rate: 1-1.5 sec/rep, fresh sit-up rate: 1-1.2 sec/rep. Round 1-2 push-ups: 25-30 reps (fresh state), Round 3-4: 22-27 reps (1.1x fatigue), Round 5-6: 20-24 reps (1.2x fatigue), Round 7-8: 18-22 reps (1.3x fatigue). Similar pattern for sit-ups but slightly higher capacity due to less upper body fatigue. Total calculation: Elite (L10): 32 push-ups + 35 sit-ups per round × 8 rounds = 536 total reps. Advanced (L8): 28 + 30 × 8 = 464 reps. Intermediate (L5): 22 + 25 × 8 = 376 reps. Beginner levels scale down with significantly more fatigue and lower base capacity. The 6 DB snatches create consistent fatigue but minimal interference with the bodyweight movements.
