4 ROUNDS:10 KB Power Clean + Jerk - Left Hand (70/53)20 Push Ups10 KB Power Clean + Jerk - Right Hand (70/53)30 Wall Balls (20/14).
Benchmark Times for WOD
Elite: <11:00
Advanced: 12:00-13:00
Intermediate: 14:00-15:30
Beginner: >24:00
Movements
Wall Ball
Push-Up
Kettlebell Jerk
Benchmark Notes
This is a 4-round For Time workout with alternating single-arm KB work, push-ups, and wall balls. Breaking down by movement per round: KB Power Clean & Jerk (10 reps per arm): 2.5 sec/rep fresh = 50 sec per round. Push-Ups (20 reps): 1.5 sec/rep fresh = 30 sec per round. Wall Balls (30 reps): 2.5 sec/rep fresh = 75 sec per round. Base round time = 155 sec. Factoring in fatigue: Round 1: 155 sec (1.0x), Round 2: 171 sec (1.1x), Round 3: 186 sec (1.2x), Round 4: 217 sec (1.4x - heavy fatigue from grip work and wall balls). Adding transitions between movements (5 sec each, 3 per round): 60 sec total. Total estimated time: 155+171+186+217+60 = 789 sec for intermediate athlete. Elite athletes (L10) complete in ~660 sec with minimal fatigue and fast transitions. Recreational athletes (L1) take up to 24 minutes due to frequent rest breaks, especially on KB work and wall balls.
4 ROUNDS:10 KB Power Clean + Jerk - Left Hand (70/53)20 Push Ups10 KB Power Clean + Jerk - Right Hand (70/53)30 Wall Balls (20/14).
Difficulty:
N/A
Modality:
Time Distribution:
12:30Elite
16:15Target
24:00Time 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 is a 4-round For Time workout with alternating single-arm KB work, push-ups, and wall balls. Breaking down by movement per round: KB Power Clean & Jerk (10 reps per arm): 2.5 sec/rep fresh = 50 sec per round. Push-Ups (20 reps): 1.5 sec/rep fresh = 30 sec per round. Wall Balls (30 reps): 2.5 sec/rep fresh = 75 sec per round. Base round time = 155 sec. Factoring in fatigue: Round 1: 155 sec (1.0x), Round 2: 171 sec (1.1x), Round 3: 186 sec (1.2x), Round 4: 217 sec (1.4x - heavy fatigue from grip work and wall balls). Adding transitions between movements (5 sec each, 3 per round): 60 sec total. Total estimated time: 155+171+186+217+60 = 789 sec for intermediate athlete. Elite athletes (L10) complete in ~660 sec with minimal fatigue and fast transitions. Recreational athletes (L1) take up to 24 minutes due to frequent rest breaks, especially on KB work and wall balls.
