Workout Description

Benchmark Times for WOD

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Movements

• Power Clean
• Sit-Up
• Toes-to-Bar
• Run

Benchmark Notes

This is a 3-round for-time workout with mixed modal movements. Breaking down by round: Round 1 (Fresh): 400m run (75-90s), transitions (5s), 10 toes-to-bar (20-25s), transition (3s), 5 power cleans at 155/105 (12-15s), transition (3s), 50 sit-ups (45-60s). Total: 163-191s Round 2 (10% fatigue): 400m run becomes 83-99s, toes-to-bar 22-28s (grip fatigue from cleans), power cleans 13-17s, sit-ups 50-66s (core fatigue). Total: 171-213s Round 3 (25% fatigue): 400m run becomes 94-113s, toes-to-bar 25-31s (significant grip fatigue), power cleans 15-19s, sit-ups 56-75s (accumulated core fatigue). Total: 193-241s Total workout time: 527-645s for intermediate athletes. Elite athletes (L10) can maintain better pace with less fatigue accumulation: ~390s. Recreational athletes (L1) experience more significant breakdown and longer transitions: ~1080s. The grip-intensive nature of toes-to-bar after power cleans, combined with core fatigue affecting sit-ups, creates significant slowdown in later rounds.