Workout Description

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >20:00

Movements

• Push-Up
• Row
• Double-Under

Benchmark Notes

This is a descending ladder workout: 50-40-30-20-10 reps of Double Unders, Push Ups, and Calorie Row for a total of 450 double unders, 450 push ups, and 450 calories rowed. Round 1 (50 reps each): Double unders at 0.5 sec/rep = 25 sec, push ups at 1.2 sec/rep = 60 sec, calorie row at 2.5 sec/cal = 125 sec, plus 10 sec transitions = 220 sec total. Round 2 (40 reps): DU = 20 sec, push ups with 1.1x fatigue = 53 sec, calories with 1.1x fatigue = 110 sec, transitions = 263 sec cumulative. Round 3 (30 reps): DU = 15 sec, push ups with 1.2x fatigue = 43 sec, calories with 1.2x fatigue = 90 sec, transitions = 411 sec cumulative. Round 4 (20 reps): DU = 10 sec, push ups with 1.3x fatigue = 31 sec, calories with 1.3x fatigue = 65 sec, transitions = 517 sec cumulative. Round 5 (10 reps): DU = 5 sec, push ups with 1.4x fatigue = 17 sec, calories with 1.4x fatigue = 35 sec, transitions = 574 sec cumulative. Push ups will require set breaking in later rounds, adding 20-30 sec per round for rest. Rowing will slow significantly due to grip fatigue from push ups. Elite athletes complete in ~5 minutes, recreational athletes take 15-20 minutes.