1K ROW100 Pull Ups100 Push Ups100 Sit Ups100 Squats to Medicine Ball1K Row
Benchmark Times for WOD
Elite: <21:00
Advanced: 23:00-25:00
Intermediate: 27:00-29:00
Beginner: >40:00
Movements
Push-Up
Sit-Up
Pull-Up
Benchmark Notes
This is a classic chipper-style workout with two 1K rows bookending 400 bodyweight movements. Movement breakdown: 1K Row baseline: 195-270 sec. First 1K row (fresh): Elite 195s, recreational 270s. Bodyweight movements in sequence: 100 Pull-ups: Sets of 15-10-8-5-3-2-2-1-1... = 1.5 sec/rep base + fatigue + breaks = 210-420s. 100 Push-ups: 1 sec/rep base, fatigued from pull-ups = 120-240s. 100 Sit-ups: 1 sec/rep, relatively fresh = 110-180s. 100 Squats to Med Ball: 1.5 sec/rep + ball pickup = 160-240s. Transitions between movements: 4 transitions × 5-15 sec = 20-60s total. Second 1K row (heavily fatigued): +30-50% slower than first = 255-405s. Total calculation: Elite (L10): 195+210+120+110+160+20+255 = 1070s. Advanced (L9): 1070×1.18 = 1260s. Intermediate (L7): 1070×1.74 = 1860s. Recreational (L1): 270+420+240+180+240+60+405 = 1815s, scaled to 2400s for true beginners. The workout heavily taxes grip strength and cardiovascular capacity, with the second row being the major differentiator between skill levels.
This is a classic chipper-style workout with two 1K rows bookending 400 bodyweight movements. Movement breakdown: 1K Row baseline: 195-270 sec. First 1K row (fresh): Elite 195s, recreational 270s. Bodyweight movements in sequence: 100 Pull-ups: Sets of 15-10-8-5-3-2-2-1-1... = 1.5 sec/rep base + fatigue + breaks = 210-420s. 100 Push-ups: 1 sec/rep base, fatigued from pull-ups = 120-240s. 100 Sit-ups: 1 sec/rep, relatively fresh = 110-180s. 100 Squats to Med Ball: 1.5 sec/rep + ball pickup = 160-240s. Transitions between movements: 4 transitions × 5-15 sec = 20-60s total. Second 1K row (heavily fatigued): +30-50% slower than first = 255-405s. Total calculation: Elite (L10): 195+210+120+110+160+20+255 = 1070s. Advanced (L9): 1070×1.18 = 1260s. Intermediate (L7): 1070×1.74 = 1860s. Recreational (L1): 270+420+240+180+240+60+405 = 1815s, scaled to 2400s for true beginners. The workout heavily taxes grip strength and cardiovascular capacity, with the second row being the major differentiator between skill levels.
