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Created May 23, 2025 04:30
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analysis.md

Okay, I will analyze the provided WOD, determine its difficulty and difficulty explanation using the heuristics from src/memory-bank/systemPatterns.md, and then derive the re-evaluated band ranges with explanations.

WOD Details:

6 ROUNDS for time:

  • 400m Run
  • 5 Bar Muscle Ups
  • 10 Alternating DB Power Snatch (50/35 lbs)
  • 400m Run
  • 6 Handstand Push Ups
  • 12 Devil Press (50/35 lbs)

Total Work (Approximate):

  • Run: 6 * (400m + 400m) = 4800m
  • Bar Muscle Ups: 6 * 5 = 30 reps
  • Alternating DB Power Snatch: 6 * 10 = 60 reps
  • Handstand Push Ups: 6 * 6 = 36 reps
  • Devil Press: 6 * 12 = 72 reps

This is a high-volume, long-duration workout with multiple complex and high-skill movements.

1. Difficulty and Difficulty Explanation Derivation:

  • Workout Format: 6 long rounds for time. This implies a significant time domain.

  • Movement Types:

    • Running: Substantial cardiovascular demand (nearly 5km total).
    • Bar Muscle Ups (BMU): High-skill gymnastics movement requiring significant upper body strength and coordination.
    • Alternating DB Power Snatch: A dynamic, full-body movement. The 50/35 lb load is moderate but becomes challenging over 60 reps combined with other movements.
    • Handstand Push Ups (HSPU): High-skill gymnastics movement requiring upper body pressing strength and balance.
    • Devil Press: A highly metabolic, compound movement combining a burpee with a double dumbbell snatch/ground-to-overhead. 72 reps at 50/35 lbs is extremely taxing.

  • Volume: The total volume of running and repetitions for all movements is very high. 30 BMUs and 36 HSPUs are significant for most athletes, and 72 Devil Presses is a massive undertaking.

  • Load: The dumbbell load (50/35 lbs) is standard for many CrossFit workouts. While not maximal for individual lifts, it becomes very challenging due to the high repetition count and cumulative fatigue.

  • Complexity: The WOD combines cardiovascular endurance (running), high-skill gymnastics (BMU, HSPU), and strength-endurance with moderate loads (DB Snatches, Devil Press). Managing transitions and pacing across these varied demands is complex.

Applying Heuristics from systemPatterns.md: The WOD features:

  • Multiple high-skill elements (BMU, HSPU).
  • Extreme volume (4800m run, 72 Devil Presses, 30 BMU, 36 HSPU, 60 Snatches).
  • Moderate loads that become very challenging due to volume.

This WOD aligns with the "Extremely Hard" category: "Maximal loads, multiple high-skill elements, or extreme volume". While the loads aren't maximal in isolation, the combination of extreme volume and multiple high-skill elements pushes it into this category.

  • Determined Difficulty: Extremely Hard
  • Difficulty Explanation: "An exceptionally high-volume and long-duration WOD, combining nearly 5km of running with substantial repetitions of advanced gymnastics (30 Bar Muscle Ups, 36 Handstand Push Ups) and highly demanding dumbbell movements (72 Devil Presses, 60 Power Snatches) at moderate loads. This workout rigorously tests elite-level endurance across multiple domains, advanced gymnastics proficiency under extreme fatigue, and significant mental fortitude."

2. Re-evaluating Band Ranges for the 10-Level System (Qualitative Step):

This is a "For Time" WOD, so lower scores (faster times) are better. Since no prior 4-tier benchmarks are given, these bands are estimated based on the WOD's "Extremely Hard" nature and typical performance distributions for such challenging events. We expect a wide range of times, with top athletes finishing significantly faster than average participants. Time estimations are in seconds.

  • Elite Band (for Pro L9-L10):

    • Reasoning: Athletes at this level possess exceptional capacity in all areas tested. They can sustain a high pace on runs, efficiently cycle through high-skill gymnastics even under fatigue, and manage the dumbbell movements with power and consistency.
    • E_min_time (Fastest Pro L10 - truly exceptional performance): Estimated around 28-30 minutes. Let's use 28 minutes (1680 seconds).
    • E_max_time (Slowest Pro L9 entry - still a very strong time): Estimated around 38-40 minutes. Let's use 38 minutes (2280 seconds).
    • E_range = 2280s - 1680s = 600s (10 minutes).

  • Advanced Band (for Advanced L7-L8):

    • Reasoning: Advanced athletes are proficient in all movements but may not have the same level of endurance or efficiency as the Elite, especially over this duration. They will complete the WOD Rx but at a slower pace.
    • A_min_time (Fastest Advanced L8 - boundary with Elite): 2280 seconds (38 minutes).
    • A_max_time (Slowest Advanced L7 entry): Estimated around 48-50 minutes. Let's use 48 minutes (2880 seconds).
    • A_range = 2880s - 2280s = 600s (10 minutes).

  • Intermediate Band (for Intermediate L5-L6):

    • Reasoning: Intermediate athletes can perform all movements Rx but will struggle significantly with the volume and cumulative fatigue. Pacing will be much slower, and transitions might take longer. Some may approach common time caps for such WODs (e.g., 60 minutes).
    • I_min_time (Fastest Intermediate L6 - boundary with Advanced): 2880 seconds (48 minutes).
    • I_max_time (Slowest Intermediate L5 entry): Estimated around 60-63 minutes. Let's use 60 minutes (3600 seconds).
    • I_range = 3600s - 2880s = 720s (12 minutes). The range widens as performance varies more.

  • Beginner Band (for Novice L3-L4 & Rookie L1-L2):

    • Reasoning: For athletes attempting this WOD Rx at this level, completion itself is a major achievement. Times will be very long. Many athletes typically considered "beginner" would need to scale this WOD significantly (e.g., modify movements, reduce rounds/reps). This band represents those who push through Rx or with minimal scaling.
    • B_min_time (Fastest Novice L4 - boundary with Intermediate): 3600 seconds (60 minutes).
    • B_max_time (Slowest Rookie L1/L2 boundary - representing a very extended effort to finish Rx): Estimated around 75-80 minutes. Let's use 75 minutes (4500 seconds).
    • B_range = 4500s - 3600s = 900s (15 minutes). This band is the widest, reflecting the significant variability and challenge for this group.

Summary of Derived Band Ranges (seconds):

  • Elite Band:

    • E_min_time = 1680s (28:00)
    • E_max_time = 2280s (38:00)
    • E_range = 600s

  • Advanced Band:

    • A_min_time = 2280s (38:00)
    • A_max_time = 2880s (48:00)
    • A_range = 600s

  • Intermediate Band:

    • I_min_time = 2880s (48:00)
    • I_max_time = 3600s (60:00)
    • I_range = 720s

  • Beginner Band:

    • B_min_time = 3600s (60:00)
    • B_max_time = 4500s (75:00)
    • B_range = 900s
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