This Crossfit benchmark workout is a great test of how long you can sustain a high power output. With three minutes of rest between each round, you should be fairly fresh and ready to tear through the first few exercises. Make a mental note of when you start to hit the wall within each round.

Equipment: Pull up bar

The Workout
Complete 5 rounds, resting 3:00 between each round:
20 pull ups
30 push ups
40 sit ups
50 squats

Record the total time spent working on the exercises (meaning don’t include the rest time).