6 ROUNDS:400m Run5 Bar Muscle Ups10 Alternating DB Power Snatch (50/35)400m Run6 Handstand Push Ups12 Devil Press (50/35)
Benchmark Times for WOD
Elite: <22:00
Advanced: 24:00-26:00
Intermediate: 28:00-31:00
Beginner: >45:00
Movements
Run
Bar Muscle-Up
Dumbbell Snatch
Handstand Push-Up
Devil Press
Benchmark Notes
This is a 6-round workout with alternating cardio/strength movements. Base times per round: 400m Run (90 sec), Bar Muscle Ups 5 reps (4 sec each = 20 sec), DB Power Snatch 10 reps (2.5 sec each = 25 sec), 400m Run (90 sec), HSPU 6 reps (3 sec each = 18 sec), Devil Press 12 reps (6 sec each = 72 sec). Total base time per round = 315 sec. Round-by-round with fatigue: Round 1-2: 315 sec each (630 total), Round 3-4: 315 × 1.15 = 362 sec each (724 total), Round 5-6: 315 × 1.3 = 410 sec each (820 total). Transitions: 5 sec between movements × 3 per round × 6 rounds = 90 sec. Set breaking penalties for muscle-ups and HSPU in later rounds: +120 sec total. Elite time: 22 min (1320 sec), recreational: 45 min (2700 sec).
This is a 6-round workout with alternating cardio/strength movements. Base times per round: 400m Run (90 sec), Bar Muscle Ups 5 reps (4 sec each = 20 sec), DB Power Snatch 10 reps (2.5 sec each = 25 sec), 400m Run (90 sec), HSPU 6 reps (3 sec each = 18 sec), Devil Press 12 reps (6 sec each = 72 sec). Total base time per round = 315 sec. Round-by-round with fatigue: Round 1-2: 315 sec each (630 total), Round 3-4: 315 × 1.15 = 362 sec each (724 total), Round 5-6: 315 × 1.3 = 410 sec each (820 total). Transitions: 5 sec between movements × 3 per round × 6 rounds = 90 sec. Set breaking penalties for muscle-ups and HSPU in later rounds: +120 sec total. Elite time: 22 min (1320 sec), recreational: 45 min (2700 sec).
