5 ROUNDS:30 Wall Balls (20/14)5 Left Leg Eccentric Step Downs (50/35, 30" box)*5 Right Leg Eccentric Step Downs (50/35, 30" box)*.*Should take 5 seconds to descend.
Benchmark Times for WOD
Elite: <10:00
Advanced: 12:00-14:00
Intermediate: 16:00-18:00
Beginner: >30:00
Movements
Wall Ball
Benchmark Notes
This is a 5-round workout with wall balls and eccentric step downs. Round 1: 30 wall balls at 2.5 sec/rep = 75 sec, plus 10 step downs at 5 sec/rep (as specified) = 50 sec, total 125 sec. Rounds 2-3: Apply 1.1x fatigue multiplier = 137.5 sec each. Rounds 4-5: Apply 1.3x fatigue multiplier = 162.5 sec each. Total base time: 125 + 137.5 + 137.5 + 162.5 + 162.5 = 725 sec. Add 15 sec total for transitions between rounds and 5-10 sec rest between movements within rounds = 50 sec. Elite total: 775 sec. Scale upward for recreational athletes: L1 (1800 sec) represents beginners who break wall balls into small sets of 5-8 and need frequent rest. L5 median (1080 sec) represents typical CrossFitter doing wall balls in 2-3 sets per round. L9 (600 sec) represents competitive athletes maintaining larger unbroken sets.
5 ROUNDS:30 Wall Balls (20/14)5 Left Leg Eccentric Step Downs (50/35, 30" box)*5 Right Leg Eccentric Step Downs (50/35, 30" box)*.*Should take 5 seconds to descend.
Difficulty:
N/A
Modality:
Time Distribution:
13:00Elite
19:00Target
30:00Time 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 5-round workout with wall balls and eccentric step downs. Round 1: 30 wall balls at 2.5 sec/rep = 75 sec, plus 10 step downs at 5 sec/rep (as specified) = 50 sec, total 125 sec. Rounds 2-3: Apply 1.1x fatigue multiplier = 137.5 sec each. Rounds 4-5: Apply 1.3x fatigue multiplier = 162.5 sec each. Total base time: 125 + 137.5 + 137.5 + 162.5 + 162.5 = 725 sec. Add 15 sec total for transitions between rounds and 5-10 sec rest between movements within rounds = 50 sec. Elite total: 775 sec. Scale upward for recreational athletes: L1 (1800 sec) represents beginners who break wall balls into small sets of 5-8 and need frequent rest. L5 median (1080 sec) represents typical CrossFitter doing wall balls in 2-3 sets per round. L9 (600 sec) represents competitive athletes maintaining larger unbroken sets.
