21 DB Thrusters (50/35)21 Calorie Bike50 Double Unders15 DB Thrusters (50/35)15 Calorie Bike35 Double Unders9 DB Thrusters9 Calorie Bike20 Double Unders
Benchmark Times for WOD
Elite: <15:00
Advanced: 14:00-13:00
Intermediate: 12:00-11:00
Beginner: >7:00
Movements
Thruster
Calorie Bike
Double-Under
Benchmark Notes
This is a decreasing ladder format (21-15-9) with DB thrusters, bike calories, and double unders. Round 1: 21 DB thrusters at 2.5 sec/rep = 52.5 sec, transition 3 sec, 21 bike calories at 1.8 sec/cal = 37.8 sec, transition 3 sec, 50 double unders at 0.5 sec/rep = 25 sec. Round 1 total: 121 sec. Round 2 (1.1x fatigue): 15 thrusters at 2.75 sec = 41.25 sec, transition 3 sec, 15 calories at 2 sec = 30 sec, transition 3 sec, 35 double unders at 0.55 sec = 19.25 sec. Round 2 total: 96.5 sec. Round 3 (1.2x fatigue): 9 thrusters at 3 sec = 27 sec, transition 3 sec, 9 calories at 2.2 sec = 19.8 sec, transition 3 sec, 20 double unders at 0.6 sec = 12 sec. Round 3 total: 64.8 sec. Total base time: 282 seconds. Adding transition penalties and accounting for set breaks on thrusters (expect 2-3 sets per round), final elite time around 7 minutes (420 sec), with recreational athletes taking up to 15 minutes (900 sec).
This is a decreasing ladder format (21-15-9) with DB thrusters, bike calories, and double unders. Round 1: 21 DB thrusters at 2.5 sec/rep = 52.5 sec, transition 3 sec, 21 bike calories at 1.8 sec/cal = 37.8 sec, transition 3 sec, 50 double unders at 0.5 sec/rep = 25 sec. Round 1 total: 121 sec. Round 2 (1.1x fatigue): 15 thrusters at 2.75 sec = 41.25 sec, transition 3 sec, 15 calories at 2 sec = 30 sec, transition 3 sec, 35 double unders at 0.55 sec = 19.25 sec. Round 2 total: 96.5 sec. Round 3 (1.2x fatigue): 9 thrusters at 3 sec = 27 sec, transition 3 sec, 9 calories at 2.2 sec = 19.8 sec, transition 3 sec, 20 double unders at 0.6 sec = 12 sec. Round 3 total: 64.8 sec. Total base time: 282 seconds. Adding transition penalties and accounting for set breaks on thrusters (expect 2-3 sets per round), final elite time around 7 minutes (420 sec), with recreational athletes taking up to 15 minutes (900 sec).
