5 ROUNDS:.1 Minute AMRAP:Thrusters (95/65)3 Minutes to Complete:500m Row1 Minute AMRAP:Burpees over Back of Rower3 Minutes to Complete:50 Double Unders
Movements
Thruster
Burpee
Row
Double-Under
Benchmark Notes
This is a 5-round workout with alternating AMRAP and task segments. Scoring is total reps from AMRAP portions (Thrusters + Burpees). Round breakdown: Each round has 1 min AMRAP Thrusters (95/65), 3 min to complete 500m row, 1 min AMRAP Burpees over rower, 3 min to complete 50 DUs. Fresh state: Thrusters at 95/65 lbs = 2.5-3 sec/rep = 20-24 reps/min. Burpees over rower = 4-5 sec/rep = 12-15 reps/min. Round 1 (fresh): Thrusters 22 reps, Burpees 14 reps = 36 total. Round 2 (1.1x fatigue): Thrusters 20 reps, Burpees 13 reps = 33 total. Round 3 (1.2x fatigue): Thrusters 18 reps, Burpees 12 reps = 30 total. Round 4 (1.3x fatigue): Thrusters 17 reps, Burpees 11 reps = 28 total. Round 5 (1.4x fatigue): Thrusters 15 reps, Burpees 10 reps = 25 total. Elite total: 152 reps. Applied scaling: L1 (beginner, 60% capacity) = 91 reps, L5 (average) = 152 reps, L9 (elite) = 228 reps. Distributed across 10 levels with approximately 15-20 rep increments between levels.
5 ROUNDS:.1 Minute AMRAP:Thrusters (95/65)3 Minutes to Complete:500m Row1 Minute AMRAP:Burpees over Back of Rower3 Minutes to Complete:50 Double Unders
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 5-round workout with alternating AMRAP and task segments. Scoring is total reps from AMRAP portions (Thrusters + Burpees). Round breakdown: Each round has 1 min AMRAP Thrusters (95/65), 3 min to complete 500m row, 1 min AMRAP Burpees over rower, 3 min to complete 50 DUs. Fresh state: Thrusters at 95/65 lbs = 2.5-3 sec/rep = 20-24 reps/min. Burpees over rower = 4-5 sec/rep = 12-15 reps/min. Round 1 (fresh): Thrusters 22 reps, Burpees 14 reps = 36 total. Round 2 (1.1x fatigue): Thrusters 20 reps, Burpees 13 reps = 33 total. Round 3 (1.2x fatigue): Thrusters 18 reps, Burpees 12 reps = 30 total. Round 4 (1.3x fatigue): Thrusters 17 reps, Burpees 11 reps = 28 total. Round 5 (1.4x fatigue): Thrusters 15 reps, Burpees 10 reps = 25 total. Elite total: 152 reps. Applied scaling: L1 (beginner, 60% capacity) = 91 reps, L5 (average) = 152 reps, L9 (elite) = 228 reps. Distributed across 10 levels with approximately 15-20 rep increments between levels.
