1400m Runthen 4 ROUNDS:5 Strict Pull Ups15 Kipping Pull Ups10 Hand Release Push Ups20 Push Ups40 Sit Upsthen 1400m Run
Benchmark Times for WOD
Elite: <20:00
Advanced: 21:00-22:00
Intermediate: 23:30-25:30
Beginner: >43:00
Movements
Push-Up
Sit-Up
Run
Benchmark Notes
This workout includes 1400m runs bookending 4 rounds of mixed gymnastics movements. Analysis: First 1400m run: 330-480 sec range (fresh state). Round 1-2 (fresh, 1.0x multiplier): 5 strict pull-ups at 2 sec each = 10 sec, 15 kipping pull-ups at 1.5 sec each = 22.5 sec, 10 hand release push-ups at 2 sec each = 20 sec, 20 push-ups at 1.2 sec each = 24 sec, 40 sit-ups at 1 sec each = 40 sec. Total per round: 116.5 sec + 15 sec transitions = 131.5 sec. Round 3-4 (fatigue 1.15x): 131.5 × 1.15 = 151 sec per round. Total gymnastics work: (131.5 × 2) + (151 × 2) = 565 sec. Second 1400m run (fatigued): Apply 15% fatigue multiplier for post-gymnastics = 380-552 sec. Total workout range: (330 + 565 + 380) = 1275 sec (elite) to (480 + 565 + 552) = 1597 sec (beginner), extending to 2580 sec for scaled athletes. Benchmarks calculated with 15-20% spreads between levels for medium-duration workout.
1400m Runthen 4 ROUNDS:5 Strict Pull Ups15 Kipping Pull Ups10 Hand Release Push Ups20 Push Ups40 Sit Upsthen 1400m Run
Difficulty:
N/A
Modality:
Time Distribution:
21:30Elite
26:45Target
43:00Time 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 workout includes 1400m runs bookending 4 rounds of mixed gymnastics movements. Analysis: First 1400m run: 330-480 sec range (fresh state). Round 1-2 (fresh, 1.0x multiplier): 5 strict pull-ups at 2 sec each = 10 sec, 15 kipping pull-ups at 1.5 sec each = 22.5 sec, 10 hand release push-ups at 2 sec each = 20 sec, 20 push-ups at 1.2 sec each = 24 sec, 40 sit-ups at 1 sec each = 40 sec. Total per round: 116.5 sec + 15 sec transitions = 131.5 sec. Round 3-4 (fatigue 1.15x): 131.5 × 1.15 = 151 sec per round. Total gymnastics work: (131.5 × 2) + (151 × 2) = 565 sec. Second 1400m run (fatigued): Apply 15% fatigue multiplier for post-gymnastics = 380-552 sec. Total workout range: (330 + 565 + 380) = 1275 sec (elite) to (480 + 565 + 552) = 1597 sec (beginner), extending to 2580 sec for scaled athletes. Benchmarks calculated with 15-20% spreads between levels for medium-duration workout.
