This is a classic chipper workout with 11 movements and 500 total reps plus 1000m of rowing. Breaking down by movement groups: Row (500m): 85-120 sec baseline. Box jumps (50): 1.5-2 sec per rep = 75-100 sec. Jumping pull-ups (50): 1-1.5 sec per rep = 50-75 sec. KB swings (50): 1.5-2 sec per rep = 75-100 sec. Walking lunges (50): 1-1.5 sec per step = 50-75 sec. Knees-to-elbows (50): 1.5-2.5 sec per rep = 75-125 sec. Push press (50): 2-3 sec per rep = 100-150 sec. Good mornings (50): 2-2.5 sec per rep = 100-125 sec. Wall balls (50): 2-3 sec per rep = 100-150 sec. Burpees (50): 3-4 sec per rep = 150-200 sec. Double-unders (50): 0.5 sec per rep in rhythm = 25-40 sec. Final row (500m): 85-120 sec. Raw movement time: 965-1360 seconds. Apply chipper fatigue multipliers: movements 1-3 at 1.0x, 4-6 at 1.1x, 7-9 at 1.3x, 10-11 at 1.5x. Add transition time between 11 movements: 10x15 sec average = 150 sec. Account for set breaking on high-rep movements (wall balls, burpees, double-unders) adding 10-15% time. Total estimated range: L1 (beginner): 2040 sec, L5 (average): 1410 sec, L9 (elite): 1140 sec.
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 classic chipper workout with 11 movements and 500 total reps plus 1000m of rowing. Breaking down by movement groups: Row (500m): 85-120 sec baseline. Box jumps (50): 1.5-2 sec per rep = 75-100 sec. Jumping pull-ups (50): 1-1.5 sec per rep = 50-75 sec. KB swings (50): 1.5-2 sec per rep = 75-100 sec. Walking lunges (50): 1-1.5 sec per step = 50-75 sec. Knees-to-elbows (50): 1.5-2.5 sec per rep = 75-125 sec. Push press (50): 2-3 sec per rep = 100-150 sec. Good mornings (50): 2-2.5 sec per rep = 100-125 sec. Wall balls (50): 2-3 sec per rep = 100-150 sec. Burpees (50): 3-4 sec per rep = 150-200 sec. Double-unders (50): 0.5 sec per rep in rhythm = 25-40 sec. Final row (500m): 85-120 sec. Raw movement time: 965-1360 seconds. Apply chipper fatigue multipliers: movements 1-3 at 1.0x, 4-6 at 1.1x, 7-9 at 1.3x, 10-11 at 1.5x. Add transition time between 11 movements: 10x15 sec average = 150 sec. Account for set breaking on high-rep movements (wall balls, burpees, double-unders) adding 10-15% time. Total estimated range: L1 (beginner): 2040 sec, L5 (average): 1410 sec, L9 (elite): 1140 sec.
