"How This Workout Should Feel" Decoder Ring

The descriptions below are relative to the timeframe you are working!!!  What does that mean?  If we are doing 3-minute rounds of burpees & power cleans at LEVEL 3, your output will be less than if we were doing a 30-second round of burpees & power cleans at LEVEL 3.  The goal is to repeat similar performances each round of this type of workout.

  • LEVEL 1 (L1): Able to carry on a conversation while doing the workout.  Imagine a light warmup or cool-down jog.
  • LEVEL 2 (L2): You can talk, but it’s tough.  You should not feel any falloff in repeated outputs at this level.
  • LEVEL 3 (L3):  It’s difficult to talk while doing the work.  You are challenged to keep pushing, but you are confident you could repeat each round with sufficient rest.  At the end of the WOD, you should feel like you could squeeze in a few more sets at that level of output.
  • LEVEL 4 (L4):  Nearly impossible to talk clearly.  This is very high level of output FOR THE TIME FRAME you are working.  Repeats should be very tough, but you can still match performance in previous sets.  At the end of the WOD, you should really not want to (nor be able to) do many, if any more sets at that level of output.
  • LEVEL 5 (L5) :  Consider this an all-out effort for the time frame of the WOD.  At the end of the workout, you should be hurtin’ (the classic image of rolling on the floor).  This is the “crawl away, don’t walk away” feeling.

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