Workout Description

Benchmark Times for WOD

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >18:00

Movements

• Row
• Sit-Up
• Toes-to-Bar
• Wall Walk

Benchmark Notes

Step-by-step calculation for 3 rounds of 500m Row, 30 Sit-ups, 20 Toes-to-Bar, 10 Wall Walks: Round 1 (Fresh): - 500m Row: 85-120 sec (avg 100 sec) - Transition: 3-5 sec - 30 Sit-ups: 30 sec (1 sec/rep) - Transition: 3-5 sec - 20 Toes-to-Bar: 40 sec (2 sec/rep) - Transition: 3-5 sec - 10 Wall Walks: 100 sec (10 sec/rep) - Round 1 Total: ~185 sec Round 2 (Fatigue 1.1x): - 500m Row: 110 sec (grip fatigue from T2B) - Transitions: 4 sec each - 30 Sit-ups: 36 sec (core fatigue) - 20 Toes-to-Bar: 50 sec (grip + shoulder fatigue, breaking sets) - 10 Wall Walks: 120 sec (shoulder fatigue) - Round 2 Total: ~230 sec Round 3 (Fatigue 1.2x): - 500m Row: 120 sec (accumulated fatigue) - Transitions: 5 sec each - 30 Sit-ups: 42 sec (core exhaustion) - 20 Toes-to-Bar: 60 sec (significant grip failure, small sets) - 10 Wall Walks: 140 sec (shoulder/core exhaustion) - Round 3 Total: ~275 sec Total Time: 690 sec (11:30) for median athlete L10 (Elite): 450 sec (7:30) L1 (Beginner): 1080 sec (18:00) Fatigue significantly impacts grip-intensive movements (T2B) and overhead stability (Wall Walks). Row times increase due to accumulated lactate and grip fatigue.