10 ROUNDS:400m Run6 Power Clean (135/95)12 Pull Ups
Benchmark Times for WOD
Elite: <18:00
Advanced: 19:00-20:00
Intermediate: 21:30-23:00
Beginner: >35:00
Movements
Power Clean
Run
Pull-Up
Benchmark Notes
This is a 10-round workout with 400m runs, 6 power cleans at 135/95, and 12 pull-ups per round. Base times per round: 400m run = 90-105 sec, 6 power cleans (135/95) = 12-18 sec, 12 pull-ups = 12-24 sec, transitions = 6 sec. Fresh round time = 120-153 sec. Fatigue progression: Rounds 1-2 at 1.0x (130 sec), Rounds 3-4 at 1.1x (143 sec), Rounds 5-6 at 1.25x (163 sec), Rounds 7-8 at 1.4x (182 sec), Rounds 9-10 at 1.6x (208 sec). Total time calculation: (130×2) + (143×2) + (163×2) + (182×2) + (208×2) = 1652 sec base. Applied scaling: L1 (beginner): 2100 sec, L5 (average): 1380 sec, L9 (elite): 1080 sec. Accounted for set breaking on pull-ups in later rounds and grip fatigue from power cleans affecting pull-up performance.
10 ROUNDS:400m Run6 Power Clean (135/95)12 Pull Ups
Difficulty:
N/A
Modality:
Time Distribution:
19:30Elite
24:00Target
35:00Time 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 10-round workout with 400m runs, 6 power cleans at 135/95, and 12 pull-ups per round. Base times per round: 400m run = 90-105 sec, 6 power cleans (135/95) = 12-18 sec, 12 pull-ups = 12-24 sec, transitions = 6 sec. Fresh round time = 120-153 sec. Fatigue progression: Rounds 1-2 at 1.0x (130 sec), Rounds 3-4 at 1.1x (143 sec), Rounds 5-6 at 1.25x (163 sec), Rounds 7-8 at 1.4x (182 sec), Rounds 9-10 at 1.6x (208 sec). Total time calculation: (130×2) + (143×2) + (163×2) + (182×2) + (208×2) = 1652 sec base. Applied scaling: L1 (beginner): 2100 sec, L5 (average): 1380 sec, L9 (elite): 1080 sec. Accounted for set breaking on pull-ups in later rounds and grip fatigue from power cleans affecting pull-up performance.
