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
Olympic Lifts
Speed
Endurance
Bodyweight Metcons
- CrossFit Games Open 12.1
- As many reps as possible in 7 minutes of:
Burpees
- As many reps as possible in 7 minutes of:
- 4 RFT: 400 m and Air Squats
- 4 rounds for time of:
Run, 400 m
50 Air Squats
- 4 rounds for time of:
- 3 RFT: Rows, Burpees and 400 m
- 3 Rounds for Time of:
Row 500 m
21 Burpees
Run 400 m
- 3 Rounds for Time of:
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
- As many reps in 12 mins as you can of:
- 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
- Complete as many rounds as possible in 10 mins of:
- 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
- Complete as many rounds as possible in 10 mins of:
- Randy
- For time:
75 Power Snatches, 75/55 lbs
- For time:
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
- As many reps in 17 mins as you can of:
- 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
- As many reps in 10 mins as you can of:
- 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.
- As many reps in 7 mins as you can of:
Long Metcons
- 6 RFT: 400 m and Burpees
- 6 rounds for time of:
Run, 400 m
25 Burpees
- 6 rounds for time of:
- 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
- For time:
- Small
- 3 rounds for time of:
Row 1000 m
50 Burpees
50 Box Jumps, 24 in
Run 800 m
- 3 rounds for time of:
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