Workout Description

Benchmark Times for WOD

• Elite: <19:30
• Advanced: 20:30-21:30
• Intermediate: 22:30-23:30
• Beginner: >35:00

Movements

• Push-Up
• Run
• Bar Muscle-Up
• Handstand Push-Up
• Pull-Up

Benchmark Notes

This is a challenging 5-round workout combining high-skill gymnastics with running. Base calculation per round: 5 Bar Muscle-Ups (25 sec fresh, elite athletes), 20 Push-Ups (25 sec), 400m Run (90 sec), 20 Pull-Ups (30 sec), 5 Handstand Push-Ups (40 sec in complex WOD), 400m Run (90 sec). Fresh round time: 300 seconds. Applied progressive fatigue: Round 1-2 at 1.0x, Round 3 at 1.1x, Round 4 at 1.2x, Round 5 at 1.3x due to accumulated grip fatigue and shoulder pump. Bar muscle-ups become significantly harder with fatigue (+50% time rounds 4-5), handstand push-ups degrade substantially (+40% rounds 4-5). Added 10 seconds per round for transitions between movements. Total elite time: ~19.5 minutes (1170 sec). Recreational athletes will struggle significantly with bar muscle-ups and may need multiple attempts, extending time to 35+ minutes. Set breaking becomes critical: pull-ups in sets of 5-8, push-ups in 2-3 sets, HSPUs likely singles in later rounds.