Benchmark Times for P. Cleans, WBs, DUs, Row (:20 - :55)
Elite: <16:00
Advanced: 18:00-20:00
Intermediate: 22:00-24:00
Beginner: >38:00
Movements
Row
Benchmark Notes
This is a complex chipper with 6 total rounds across 3 sections plus rowing intervals. Breaking down by section: SECTION 1 (3 rounds): Each round = 10 Sandbag Power Cleans (100/70) at 3-4 sec/rep = 30-40 sec, 20 Wall Balls at 2.5-3 sec/rep = 50-60 sec, 40 Double Unders at 0.5 sec/rep = 20 sec fresh but degrades. Round 1: 100 sec, Round 2: 110 sec (+10% fatigue), Round 3: 125 sec (+25% fatigue). Plus 2K row = 390-510 sec. Section 1 total: 725-800 sec. SECTION 2 (2 rounds + 1K row): Similar pattern but only 2 rounds. Round 4: 135 sec (+35% fatigue), Round 5: 150 sec (+50% fatigue). Plus 1K row = 195-270 sec. Section 2 total: 480-555 sec. SECTION 3 (1 final round): Round 6 with maximum fatigue: 165 sec (+65% fatigue). Transitions between movements: 30-45 sec total per workout. Elite athletes (L9): 960 sec with efficient pacing and minimal rest. Advanced (L7-L8): 1200-1320 sec with some breaking of sets. Intermediate (L5-L6): 1440-1560 sec with more frequent breaks on sandbag cleans and wall balls. Recreational (L2-L4): 1740-1980 sec with significant set breaking and longer transitions. Novice (L1): 2280 sec with scaled movements or extended rest periods.
This is a complex chipper with 6 total rounds across 3 sections plus rowing intervals. Breaking down by section: SECTION 1 (3 rounds): Each round = 10 Sandbag Power Cleans (100/70) at 3-4 sec/rep = 30-40 sec, 20 Wall Balls at 2.5-3 sec/rep = 50-60 sec, 40 Double Unders at 0.5 sec/rep = 20 sec fresh but degrades. Round 1: 100 sec, Round 2: 110 sec (+10% fatigue), Round 3: 125 sec (+25% fatigue). Plus 2K row = 390-510 sec. Section 1 total: 725-800 sec. SECTION 2 (2 rounds + 1K row): Similar pattern but only 2 rounds. Round 4: 135 sec (+35% fatigue), Round 5: 150 sec (+50% fatigue). Plus 1K row = 195-270 sec. Section 2 total: 480-555 sec. SECTION 3 (1 final round): Round 6 with maximum fatigue: 165 sec (+65% fatigue). Transitions between movements: 30-45 sec total per workout. Elite athletes (L9): 960 sec with efficient pacing and minimal rest. Advanced (L7-L8): 1200-1320 sec with some breaking of sets. Intermediate (L5-L6): 1440-1560 sec with more frequent breaks on sandbag cleans and wall balls. Recreational (L2-L4): 1740-1980 sec with significant set breaking and longer transitions. Novice (L1): 2280 sec with scaled movements or extended rest periods.
