12 Minute AMRAP:5 Wall Walks20 KB Goblet Squats (53/35)10 Single Arm KB Push Press (53/35)*.*Start with weaker arm first, switch every round.
Movements
Kettlebell Goblet Squat
Kettlebell Push Press
Wall Walk
Benchmark Notes
This is a 12-minute AMRAP with 35 reps per round (5 wall walks + 20 goblet squats + 10 push press). Round 1 analysis: Wall walks take 8-12 sec each (40-60 sec total), goblet squats 1.5-2 sec each (30-40 sec), push press 2-3 sec each (20-30 sec), plus transitions (10-15 sec). Fresh round time: 100-145 sec. Round 2: Apply 1.1x fatigue multiplier = 110-160 sec. Round 3: 1.2x multiplier = 120-175 sec. Round 4: 1.3x multiplier = 130-190 sec. Round 5+: 1.5x+ multiplier = 150+ sec per round. Elite athletes (L9-L10) complete rounds in 90-110 sec early, maintaining sub-140 sec later rounds for 6+ rounds. Advanced (L7-L8) average 120-140 sec per round for 5-6 rounds. Intermediate (L5-L6) average 140-160 sec per round for 4-5 rounds. Beginners (L1-L3) struggle with wall walks (15+ sec each), taking 180+ sec per round for 2-3 rounds. The single-arm KB press requirement adds complexity as athletes must track reps per arm and switch between rounds.
12 Minute AMRAP:5 Wall Walks20 KB Goblet Squats (53/35)10 Single Arm KB Push Press (53/35)*.*Start with weaker arm first, switch every round.
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 12-minute AMRAP with 35 reps per round (5 wall walks + 20 goblet squats + 10 push press). Round 1 analysis: Wall walks take 8-12 sec each (40-60 sec total), goblet squats 1.5-2 sec each (30-40 sec), push press 2-3 sec each (20-30 sec), plus transitions (10-15 sec). Fresh round time: 100-145 sec. Round 2: Apply 1.1x fatigue multiplier = 110-160 sec. Round 3: 1.2x multiplier = 120-175 sec. Round 4: 1.3x multiplier = 130-190 sec. Round 5+: 1.5x+ multiplier = 150+ sec per round. Elite athletes (L9-L10) complete rounds in 90-110 sec early, maintaining sub-140 sec later rounds for 6+ rounds. Advanced (L7-L8) average 120-140 sec per round for 5-6 rounds. Intermediate (L5-L6) average 140-160 sec per round for 4-5 rounds. Beginners (L1-L3) struggle with wall walks (15+ sec each), taking 180+ sec per round for 2-3 rounds. The single-arm KB press requirement adds complexity as athletes must track reps per arm and switch between rounds.
