400m Run50 Double Unders50 Sit Ups400m Run40 DUs40 Sit Ups400m Run30 DUs30 Sit Ups400m Run20 DUs20 Sit Ups400m Run10 DUs10 Sit UPs
Benchmark Times for WOD
Elite: <9:15
Advanced: 10:00-10:45
Intermediate: 11:30-12:30
Beginner: >18:00
Movements
Sit-Up
Run
Double-Under
Benchmark Notes
This is a descending ladder workout with 400m runs, double unders, and sit ups. Breaking down by round: Round 1 (50/50): 400m run 90-120 sec, 50 DUs at 25 sec, 50 sit ups at 30 sec = 145-175 sec total. Round 2 (40/40): 400m run with slight fatigue 95-125 sec, 40 DUs at 20 sec, 40 sit ups at 24 sec, plus 5 sec transition = 144-174 sec. Round 3 (30/30): 400m run with moderate fatigue 100-130 sec, 30 DUs at 15 sec, 30 sit ups at 18 sec, plus 5 sec transition = 138-168 sec. Round 4 (20/20): 400m run with significant fatigue 105-135 sec, 20 DUs at 10 sec, 20 sit ups at 12 sec, plus 5 sec transition = 132-162 sec. Round 5 (10/10): 400m run heavily fatigued 110-140 sec, 10 DUs at 5 sec, 10 sit ups at 6 sec, plus 5 sec transition = 126-156 sec. Total estimated time: 685-835 seconds for average athletes. Elite athletes maintain better pacing and transitions (555-600 sec), while beginners accumulate more fatigue and need longer transitions (960-1080 sec).
400m Run50 Double Unders50 Sit Ups400m Run40 DUs40 Sit Ups400m Run30 DUs30 Sit Ups400m Run20 DUs20 Sit Ups400m Run10 DUs10 Sit UPs
Difficulty:
N/A
Modality:
Time Distribution:
10:22Elite
13:00Target
18:00Time Cap
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 descending ladder workout with 400m runs, double unders, and sit ups. Breaking down by round: Round 1 (50/50): 400m run 90-120 sec, 50 DUs at 25 sec, 50 sit ups at 30 sec = 145-175 sec total. Round 2 (40/40): 400m run with slight fatigue 95-125 sec, 40 DUs at 20 sec, 40 sit ups at 24 sec, plus 5 sec transition = 144-174 sec. Round 3 (30/30): 400m run with moderate fatigue 100-130 sec, 30 DUs at 15 sec, 30 sit ups at 18 sec, plus 5 sec transition = 138-168 sec. Round 4 (20/20): 400m run with significant fatigue 105-135 sec, 20 DUs at 10 sec, 20 sit ups at 12 sec, plus 5 sec transition = 132-162 sec. Round 5 (10/10): 400m run heavily fatigued 110-140 sec, 10 DUs at 5 sec, 10 sit ups at 6 sec, plus 5 sec transition = 126-156 sec. Total estimated time: 685-835 seconds for average athletes. Elite athletes maintain better pacing and transitions (555-600 sec), while beginners accumulate more fatigue and need longer transitions (960-1080 sec).
