The Easiest Fitness Level Workouts

Last year we released “Fitness Level“, which will tell you your overall Fitness Level in a number from 1-99. To calculate your Fitness Level, we look at 8 different categories of workouts. The more of these workouts that you have completed, the more confident we are in the accuracy of your Fitness Level.

Fitness Level Overview

You can browse through all of the Fitness Level workouts by going to “Explore” > “Workouts” on beyondthewhiteboard.com and selecting the filter for “Fitness Level” > “All”.

In order for a workout result to be considered for Fitness Level, it must be done “As Rx’d” (as prescribed). If a Fitness Level workout contains movements (e.g. Pull-ups, Muscle-ups, etc.) or weights that you can’t complete without scaling, then we won’t be able to use that workout as part of your calculation. Fortunately, there are workouts in each category that almost everyone can do as prescribed. Below is a list of those Fitness Level workouts.  Use them to gauge/track your Fitness Level while you inch closer and closer to performing the more difficult ones without requiring modifications.

If a Fitness Level workout contains movements (e.g. Pull-ups, Muscle-ups, etc.) or weights that you can’t complete without scaling, then we won’t be able to use that workout as part of your calculation. Fortunately, there are workouts in each category that almost everyone can do as prescribed. Below is a list of those Fitness Level workouts.

Power Lifts

• Back Squat: 1RM
• Deadlift: 1RM
• Shoulder Press: 1RM
• Bench Press: 1RM

Olympic Lifts

• Snatch: 1RM
• Clean: 1RM
• Jerk: 1RM

Speed

• Row 100m
• Row 250m
• Row 500m
• Run 100m
• Run 200m
• Run 400m

Endurance

• Row 2 km
• Row 5 km
• Run 1 Mile
• Run 5 km

Bodyweight Metcons

• CrossFit Games Open 12.1
  • As many reps as possible in 7 minutes of:
    Burpees
• 4 RFT: 400 m and Air Squats
  • 4 rounds for time of:
    Run, 400 m
    50 Air Squats
• 3 RFT: Rows, Burpees and 400 m
  • 3 Rounds for Time of:
    Row 500 m
    21 Burpees
    Run 400 m

Light Metcons

• CrossFit Games Open 12.4 / 13.3
  • As many reps in 12 mins as you can of:
    150 Wall Balls
    90 Double Unders
    30 Muscle-ups
• CrossFit Games Open 13.2
  • Complete as many rounds as possible in 10 mins of:
    5 Shoulder-to-Overheads, 115/75 lbs
    10 Deadlifts, 115/75 lbs
    15 Box Jumps, 24/20 in
• CrossFit Games Open 11.1 / 14.1
  • Complete as many rounds as possible in 10 mins of:
    30 Double Unders
    15 Power Snatches, 75/55 lbs
• Randy
  • For time:
    75 Power Snatches, 75/55 lbs

Heavy Metcons

• CrossFit Games Open 13.1
  • As many reps in 17 mins as you can of:
    40 Burpees
    30 Snatches, 75/45 lbs
    30 Burpees
    30 Snatches, 135/75 lbs
    20 Burpees
    30 Snatches, 165/100 lbs
    10 Burpees
    Snatch, 210/120 lbs
• CrossFit Games Open 12.2
  • As many reps in 10 mins as you can of:
    30 Snatches, 75/45 lbs
    30 Snatches, 135/75 lbs
    30 Snatches, 165/100 lbs
    30+ Snatches, 210/120 lbs
• CrossFit Games Open 11.6 / 12.5
  • As many reps in 7 mins as you can of:
    3 Thrusters, 100/65 lbs
    3 Chest-to-bar Pull-ups
    6 Thrusters, 100/65 lbs
    6 Chest-to-bar Pull-ups
    9 Thrusters, 100/65 lbs
    9 Chest-to-bar Pull-ups
    12 Thrusters, 100/65 lbs
    12 Chest-to-bar Pull-ups
    Etc.

Long Metcons

• 6 RFT: 400 m and Burpees
  • 6 rounds for time of:
    Run, 400 m
    25 Burpees
• FT: Rows, Wall Balls
  • For time:
    Row, 2 km
    50 Wall Balls, 20 lbs
    Row, 1 km
    35 Wall Balls, 20 lbs
    Row, 500 m
    20 Wall Balls, 20 lbs
• Small
  • 3 rounds for time of:
    Row 1000 m
    50 Burpees
    50 Box Jumps, 24 in
    Run 800 m

 

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