10 ROUNDS:3 Bar Muscle Ups6 Alternating DB Power Snatches (50/35)4 Lateral Box Jumps (24/20)REST 1 Minute
Benchmark Times for WOD
Elite: <14:00
Advanced: 16:00-18:00
Intermediate: 20:00-22:00
Beginner: >33:00
Movements
Bar Muscle-Up
Dumbbell Snatch
Benchmark Notes
This is a 10-round workout with 1-minute rest between rounds. Movement breakdown per round: 3 Bar Muscle-Ups (3-5 sec each fresh = 9-15 sec), 6 DB Power Snatches at 50/35 (2-3 sec each = 12-18 sec), 4 Lateral Box Jumps at 24/20 (1.5-2 sec each = 6-8 sec). Fresh round time: 27-41 sec, using 34 sec average. With transitions (3-5 sec between movements): ~40 sec per fresh round. Fatigue multipliers applied: Rounds 1-2: 1.0x (40 sec), Rounds 3-4: 1.15x (46 sec), Rounds 5-6: 1.25x (50 sec), Rounds 7-8: 1.4x (56 sec), Rounds 9-10: 1.6x (64 sec). Total work time: 512 sec. Add 9 minutes (540 sec) mandatory rest. Elite total: 1052 sec (17.5 min). Recreational athletes will struggle more with bar muscle-ups (potential failures adding 30-60 sec per round) and fatigue more significantly. L1 athletes may need significant scaling or rest, pushing times to 33+ minutes.
This is a 10-round workout with 1-minute rest between rounds. Movement breakdown per round: 3 Bar Muscle-Ups (3-5 sec each fresh = 9-15 sec), 6 DB Power Snatches at 50/35 (2-3 sec each = 12-18 sec), 4 Lateral Box Jumps at 24/20 (1.5-2 sec each = 6-8 sec). Fresh round time: 27-41 sec, using 34 sec average. With transitions (3-5 sec between movements): ~40 sec per fresh round. Fatigue multipliers applied: Rounds 1-2: 1.0x (40 sec), Rounds 3-4: 1.15x (46 sec), Rounds 5-6: 1.25x (50 sec), Rounds 7-8: 1.4x (56 sec), Rounds 9-10: 1.6x (64 sec). Total work time: 512 sec. Add 9 minutes (540 sec) mandatory rest. Elite total: 1052 sec (17.5 min). Recreational athletes will struggle more with bar muscle-ups (potential failures adding 30-60 sec per round) and fatigue more significantly. L1 athletes may need significant scaling or rest, pushing times to 33+ minutes.
