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kangax/frelen.md

Last active May 30, 2025 17:33
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frelen.md

1. Input WOD Data (from jq output):

  • WOD Name: Frelen

  • Description:

    5 Rounds for Time
800 meter Run
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups

  • Stated Difficulty: Hard

  • Difficulty Explanation: "Five rounds combining significant running distance with dumbbell thrusters and pull-ups. Tests endurance and work capacity."

  • Benchmark Type: time (lower score is better)

  • Existing 4-Tier Levels (seconds):

    • Elite: max: 1500s (25:00 min)
    • Advanced: min: 1501s, max: 1800s (25:01 - 30:00 min)
    • Intermediate: min: 1801s, max: 2100s (30:01 - 35:00 min)
    • Beginner: min: 2101s (35:01 min +)

2. WOD Analysis:

  • "Hard" difficulty.
  • This WOD is a longer, endurance-focused workout. Total 4000m run (2.5 miles).
  • Dumbbell thrusters at 45/35 lbs are moderately weighted, and 15 reps per round will be taxing, especially after running.
  • 15 pull-ups per round also contribute to upper body fatigue.
  • This is similar in structure to "Helen" (3 RFT: 400m run, 21 KB swings, 12 pull-ups) but with more running per round, different movements, and 5 rounds. "Eva" is even longer (5 RFT: 800m run, 30 KB swings 70lb, 30 Pull-Ups) and is "Very Hard". Frelen sits somewhere in between in terms of overall demand, leaning towards significant endurance.

3. Re-evaluating Band Ranges for 10-Level System: This is a "Hard" WOD.

  • Original 4-Tier Levels (seconds):

    • Elite: max: 1500s (25:00)
    • Advanced: 1501s - 1800s (25:01 - 30:00)
    • Intermediate: 1801s - 2100s (30:01 - 35:00)
    • Beginner: 2101s+ (35:01+)

An 800m run might take a good runner 2:30-3:00. Paced over 5 rounds, maybe 3:00-3:30. 15 DB Thrusters + 15 Pull-ups: ~1:30-2:30 depending on proficiency and fatigue. Total per round: ~4:30 - 6:00. 5 rounds: ~22:30 - 30:00. This aligns with the Elite/Advanced times.

  • Elite Band (Pro L9-L10):

    • Original Elite entry: 1500s (25:00). This is a solid time.
    • For a "Hard" endurance WOD, a top Pro (Level 10) would likely be notably faster.
    • Let's set E_min_time = 1200s (20:00). This would mean averaging 4:00 per round.
    • Effective Elite Band: E_min_time = 1200s, E_max_time = 1500s.
    • E_range = 1500 - 1200 = 300s.

  • Advanced Band (Advanced L7-L8):

    • Original: 1501s - 1800s (25:01 - 30:00). This range seems appropriate.
    • Effective Advanced Band: A_min_time = 1501s, A_max_time = 1800s.
    • A_range = 1800 - 1501 = 299s.

  • Intermediate Band (Intermediate L5-L6):

    • Original: 1801s - 2100s (30:01 - 35:00). This range also seems appropriate.
    • Effective Intermediate Band: I_min_time = 1801s, I_max_time = 2100s.
    • I_range = 2100 - 1801 = 299s.

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

    • Original: 2101s+ (35:01+).
    • This is a "Hard" WOD. Extend this band. Original beginner starts at 35:01+.
    • Let's extend it by about 5-7 minutes.
    • Let B_max_time = 2100 + 300 = 2400s (40:00). Or maybe even 2550s (42:30). Let's try 2550s.
    • Effective Beginner Band: B_min_time = 2101s, B_max_time = 2550s.
    • B_range = 2550 - 2101 = 449s.

Summary of Re-evaluated Bands for "Frelen":

  • Elite (Pro L9-L10): 1200s - 1500s (Range: 300s)
  • Advanced (Adv L7-L8): 1501s - 1800s (Range: 299s)
  • Intermediate (Int L5-L6): 1801s - 2100s (Range: 299s)
  • Beginner (Nov L3-L4, Rook L1-L2): 2101s - 2550s (Range: 449s)

4. Calculating the 9 Thresholds (Type: time):

  • T0 = B_max_time - 0.25 * B_range = 2550 - 0.25 * 449 = 2550 - 112.25 = 2437.75 -> 2438s
  • T1 = B_max_time - 0.50 * B_range = 2550 - 0.50 * 449 = 2550 - 224.5 = 2325.5 -> 2326s
  • T2 = B_max_time - 0.75 * B_range = 2550 - 0.75 * 449 = 2550 - 336.75 = 2213.25 -> 2213s
  • T3 = B_min_time (top of Beginner/Novice) = 2101s
  • T4 = I_max_time - 0.50 * I_range = 2100 - 0.50 * 299 = 2100 - 149.5 = 1950.5 -> 1951s
  • T5 = I_min_time (top of Intermediate) = 1801s
  • T6 = A_max_time - 0.50 * A_range = 1800 - 0.50 * 299 = 1800 - 149.5 = 1650.5 -> 1651s
  • T7 = A_min_time (top of Advanced) = 1501s
  • T8 = E_max_time - 0.50 * E_range = 1500 - 0.50 * 300 = 1500 - 150 = 1350s

5. Derived scoreThresholds Array for "Frelen": [2438, 2326, 2213, 2101, 1951, 1801, 1651, 1501, 1350]

Let's check these levels: L1: > 2438s (40:38) L2: 2327-2438s (38:47-40:38) L3: 2214-2326s (36:54-38:46) L4: 2102-2213s (35:02-36:53) L5: 1952-2101s (32:32-35:01) L6: 1802-1951s (30:02-32:31) L7: 1652-1801s (27:32-30:01) L8: 1502-1651s (25:02-27:31) L9: 1351-1501s (22:31-25:01) L10: <= 1350s (22:30)

A Pro L10 time of 22:30 is faster than the original Elite of 25:00. The Rookie L1 starts above 40:38, extended from the original 35:01+ beginner. This seems consistent for a "Hard" endurance WOD.

I will store this result: { "wodName": "Frelen", "levels": [2438, 2326, 2213, 2101, 1951, 1801, 1651, 1501, 1350] }

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