What is a good time for 400 Meter Walking Lunge?

Good times for 400 Meter Walking Lunge depend on your fitness level: Elite athletes finish under 30:00, advanced athletes target 30:00-22:00, intermediate athletes aim for 22:00-17:00, and beginners should focus on proper form over 17:00.

What is considered a good 400 Meter Walking Lunge time?

A good 400 Meter Walking Lunge time for most CrossFit athletes is between 22:00-17:00 (intermediate level). Elite times are under 30:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do 400 Meter Walking Lunge?

Your 400 Meter Walking Lunge pace should match your fitness level. Beginners should aim to finish around 17:00 with good form, while advanced athletes can target 30:00-22:00. Always prioritize proper movement over speed.

How do I scale 400 Meter Walking Lunge?

400 Meter Walking Lunge can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does 400 Meter Walking Lunge work?

400 Meter Walking Lunge primarily works the muscles involved in Walking Lunge. This workout develops muscular endurance.

Workout Description

For time: 400-meter Walking Lunge Record time and number of steps.

Why This Workout Is Hard

Four hundred continuous meters of Walking Lunges create unusually high unilateral volume and local leg fatigue despite having no external load.

Benchmark Times for 400 Meter Walking Lunge

Elite: <9:30
Advanced: 11:00-13:00
Intermediate: 15:00-17:00
Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

Stamina (10/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in 400 continuous meters of Walking Lunges.
Speed (5/10): Speed reflects cycle rate, transitions, and the value of moving quickly through 400 continuous meters of Walking Lunges.
Endurance (5/10): Endurance reflects the sustained breathing and cardiovascular demand of 400 continuous meters of Walking Lunges.
Flexibility (5/10): Flexibility reflects the usable range of motion needed to perform 400 continuous meters of Walking Lunges safely and efficiently.
Power (3/10): Power reflects the need for forceful, fast contractions while completing 400 continuous meters of Walking Lunges.
Strength (2/10): Strength reflects the absolute force and loading requirement of 400 continuous meters of Walking Lunges.

Movements

Walking Lunge

Scaling Options

Reduce the distance to 100-300 meters while retaining full knee contact and complete hip and knee extension on every step.

Scaling Explanation

Distance scaling preserves the uninterrupted bodyweight lunge test while limiting excessive soreness and technique deterioration for newer athletes.

Intended Stimulus

A steady unilateral grind. Use consistent step length and cadence, keep the torso tall, and minimize standing rests as the quads accumulate fatigue.

Coach Insight

Count steps if practical and avoid an overly long opening stride. Small cadence changes are cheaper than stopping; protect the trailing knee on every contact.

Benchmark Notes

CrossFit published demonstration results from 8:35 to 14:31. L10 is 9:30 or faster, L9 is 9:31-11:00, L8 is 11:01-13:00, and L7 is 13:01-15:00 before broader class-athlete bands.

Modality Profile

Walking Lunges are an unloaded bodyweight gymnastics movement; the test has no monostructural machine/run station or external load.

Training Profile

Attribute	Score	Explanation
Endurance	5/10	Endurance reflects the sustained breathing and cardiovascular demand of 400 continuous meters of Walking Lunges.
Stamina	10/10	Stamina reflects the repeated submaximal work and resistance to local fatigue in 400 continuous meters of Walking Lunges.
Strength	2/10	Strength reflects the absolute force and loading requirement of 400 continuous meters of Walking Lunges.
Flexibility	5/10	Flexibility reflects the usable range of motion needed to perform 400 continuous meters of Walking Lunges safely and efficiently.
Power	3/10	Power reflects the need for forceful, fast contractions while completing 400 continuous meters of Walking Lunges.
Speed	5/10	Speed reflects cycle rate, transitions, and the value of moving quickly through 400 continuous meters of Walking Lunges.

400 Meter Walking Lunge

For Time

For time: 400-meter Walking Lunge Record time and number of steps.

Workout source

Difficulty:

Hard

Modality:

Stimulus:

A steady unilateral grind. Use consistent step length and cadence, keep the torso tall, and minimize standing rests as the quads accumulate fatigue.

Insight:

Count steps if practical and avoid an overly long opening stride. Small cadence changes are cheaper than stopping; protect the trailing knee on every contact.

Scaling:

Reduce the distance to 100-300 meters while retaining full knee contact and complete hip and knee extension on every step.

Time Distribution:

12:00Elite

18:00Target

30:00Time Cap

Your Scores: