5 ROUNDS:5 Power Cleans (135/95)10 Front Racked Alternating Reverse Lunges (135/95)15 Front Squats (135/95)1 Minute Rest
Benchmark Times for WOD
Elite: <12:00
Advanced: 13:00-14:00
Intermediate: 15:30-17:00
Beginner: >28:00
Movements
Power Clean
Front Rack Lunge
Front Squat
Benchmark Notes
This workout has 5 rounds of 30 total reps (5+10+15) with 135/95 lb barbell work plus 1-minute rest between rounds. Round 1 breakdown: Power Cleans at 2.5 sec/rep = 12.5 sec, Reverse Lunges at 2 sec/rep = 20 sec, Front Squats at 2.5 sec/rep = 37.5 sec, transitions = 5 sec, total = 75 sec. Applying fatigue multipliers: Round 1: 75 sec, Round 2: 82 sec (1.1x), Round 3: 90 sec (1.2x), Round 4: 98 sec (1.3x), Round 5: 105 sec (1.4x). Total work time = 450 sec. Adding 4 minutes of programmed rest (4×60=240 sec). Total time = 690 sec base for elite level. Applied typical CrossFit time distributions with 10-20% spreads between levels for this medium-duration workout.
This workout has 5 rounds of 30 total reps (5+10+15) with 135/95 lb barbell work plus 1-minute rest between rounds. Round 1 breakdown: Power Cleans at 2.5 sec/rep = 12.5 sec, Reverse Lunges at 2 sec/rep = 20 sec, Front Squats at 2.5 sec/rep = 37.5 sec, transitions = 5 sec, total = 75 sec. Applying fatigue multipliers: Round 1: 75 sec, Round 2: 82 sec (1.1x), Round 3: 90 sec (1.2x), Round 4: 98 sec (1.3x), Round 5: 105 sec (1.4x). Total work time = 450 sec. Adding 4 minutes of programmed rest (4×60=240 sec). Total time = 690 sec base for elite level. Applied typical CrossFit time distributions with 10-20% spreads between levels for this medium-duration workout.
