Workout Description

Benchmark Times for WOD

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >17:00

Movements

• Push-Up

Benchmark Notes

This is a descending ladder (50-40-30-20-10) with 150 total reps per movement. Barbell Front Racked Alternating Reverse Lunges at 95/65 lbs: Each rep takes 2-3 seconds fresh. Push-Ups: 1-1.5 seconds per rep fresh. Round breakdown with fatigue: Round 1 (50 reps): Lunges 50 × 2.5 sec = 125 sec, transition 5 sec, Push-ups 50 × 1.3 sec = 65 sec. Round 2 (40 reps): Lunges 40 × 2.7 sec = 108 sec (fatigue 1.08x), transition 5 sec, Push-ups 40 × 1.4 sec = 56 sec. Round 3 (30 reps): Lunges 30 × 2.9 sec = 87 sec (fatigue 1.16x), transition 5 sec, Push-ups 30 × 1.5 sec = 45 sec. Round 4 (20 reps): Lunges 20 × 3.1 sec = 62 sec (fatigue 1.24x), transition 5 sec, Push-ups 20 × 1.6 sec = 32 sec. Round 5 (10 reps): Lunges 10 × 3.3 sec = 33 sec (fatigue 1.32x), transition 5 sec, Push-ups 10 × 1.7 sec = 17 sec. Total baseline: 125+5+65+108+5+56+87+5+45+62+5+32+33+5+17 = 655 seconds. Adding set breaks for larger sets (10-20 sec per break, 2-3 breaks per round for high reps): approximately 90 additional seconds. Elite athletes (L10): 450 seconds with minimal breaks and efficient movement. Recreational athletes (L1): 1020 seconds with frequent rest and slower movement patterns.