21-15-9Calorie BikeToes to BarFront Racked Reverse Lunges (135/95)*
Benchmark Times for WOD
Elite: <2:45
Advanced: 3:15-3:45
Intermediate: 4:15-4:45
Beginner: >7:30
Movements
Calorie Bike
Toes-to-Bar
Benchmark Notes
21-15-9 format with Calorie Bike, Toes to Bar, and Front Racked Reverse Lunges (135/95). Round 1 (21 reps): Bike calories take 35-60 sec, toes to bar 32-63 sec (1.5-3 sec per rep with breaks), reverse lunges 42-84 sec (2-4 sec per rep). Transitions add 10-15 sec between movements. Round 1 total: 120-225 sec. Round 2 (15 reps): 20% fatigue multiplier applied. Bike 25-43 sec, toes to bar 27-54 sec with more frequent breaks, lunges 36-72 sec. Round 2 total: 90-175 sec. Round 3 (9 reps): 40% fatigue multiplier. Bike 18-32 sec, toes to bar 20-40 sec with singles, lunges 25-50 sec. Round 3 total: 65-125 sec. Total workout time ranges from 275 sec (elite) to 525 sec (beginner). The front rack position creates significant core fatigue affecting toes to bar performance in later rounds.
21-15-9Calorie BikeToes to BarFront Racked Reverse Lunges (135/95)*
Difficulty:
N/A
Modality:
Time Distribution:
3:30Elite
5:00Target
7:30Time 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.21-15-9 format with Calorie Bike, Toes to Bar, and Front Racked Reverse Lunges (135/95). Round 1 (21 reps): Bike calories take 35-60 sec, toes to bar 32-63 sec (1.5-3 sec per rep with breaks), reverse lunges 42-84 sec (2-4 sec per rep). Transitions add 10-15 sec between movements. Round 1 total: 120-225 sec. Round 2 (15 reps): 20% fatigue multiplier applied. Bike 25-43 sec, toes to bar 27-54 sec with more frequent breaks, lunges 36-72 sec. Round 2 total: 90-175 sec. Round 3 (9 reps): 40% fatigue multiplier. Bike 18-32 sec, toes to bar 20-40 sec with singles, lunges 25-50 sec. Round 3 total: 65-125 sec. Total workout time ranges from 275 sec (elite) to 525 sec (beginner). The front rack position creates significant core fatigue affecting toes to bar performance in later rounds.
