What is a good score for AGOQ 18.4?

Good scores for AGOQ 18.4 depend on your fitness level: Elite athletes achieve over 24 reps, advanced athletes target 42 reps-24 reps, intermediate athletes aim for 54 reps-42 reps, and beginners should focus on proper form over hitting 54 reps.

What is considered a good AGOQ 18.4 score?

A good AGOQ 18.4 score for most CrossFit athletes is between 54 reps-42 reps (intermediate level). Elite scores are over 24 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in AGOQ 18.4?

Your AGOQ 18.4 target should match your fitness level. Beginners should aim for around 54 reps with good form, while advanced athletes can target 42 reps-24 reps. Always prioritize proper movement over maximum reps.

How do I scale AGOQ 18.4?

AGOQ 18.4 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 AGOQ 18.4 work?

AGOQ 18.4 is a full-body workout that develops multiple fitness domains.

Workout Description

AMRAP in 5 minutes 9 Handstand Push-Ups 6 Burpees 3 Snatches (165/115 lb)

Why This Workout Is Hard

A short, five-minute AMRAP with high-skill gymnastics and a heavy Olympic lift creates a demanding blend. Expected output around 2.5–3 rounds keeps density modest, but complexity is high (HSPU and snatch) and the clock forces a hard push. Using the framework: low density, high complexity, and strong time-domain score yield a mid-50s base—solidly Hard for most athletes.

Training Focus

This workout develops the following fitness attributes:

Power (8/10): Snatches reward explosive hip extension and sharp turnover. The short time frame emphasizes high power output over grinding repetitions.
Speed (7/10): Quick transitions and fast barbell singles are key. Efficient kipping and tight standards maintain a high cadence throughout the five minutes.
Stamina (6/10): Repeated pressing and midline demand from HSPU and burpees, plus barbell volume across rounds, tax muscular endurance. Smart sets and brief rests preserve output.
Strength (6/10): The 165/115 snatch is heavy for many and requires solid pulling and receiving strength under fatigue, though not a maximal effort lift.
Endurance (4/10): Short, high-intensity effort stresses anaerobic capacity more than long aerobic work. You’ll breathe hard and stay redlined, but it isn’t sustained steady-state cardio.
Flexibility (4/10): Overhead mobility and thoracic extension support safe, efficient HSPU and snatching. Limited range slows cycle time and increases energy cost, though demands aren’t extreme.

Scaling Options

Scale to: Box Pike Handstand Push-Ups or 1–2 AbMats • Up-Downs instead of Burpees • Snatch at 95/65 lb (or a load you can hit as fast singles)

Scaling Explanation

These options preserve the movement patterns and sprint feel while adjusting skill and load so you can keep moving continuously for five minutes.

Intended Stimulus

Fast and intense from the start. Aim for steady, sustainable sets on HSPU, smooth burpees without redlining, and crisp snatch singles with immediate re-grip. Transitions should be quick but controlled. You should finish breathless, with forearms and shoulders taxed, yet never miss multiple snatches due to rushing.

Coach Insight

Pace the first 90 seconds at 90–95% so you can finish strong. Break HSPU early (e.g., 6-3) to avoid failure. Most important: Commit to fast snatch singles—drop, step to bar, hands on, lift. No wandering. Common mistakes: Opening HSPU unbroken then cratering, sloppy burpee standards, and camping out before snatches. Keep moving.

Benchmark Notes

Scores are total reps in five minutes; one full round equals 18 reps. Intermediates aim for 2.5–3 rounds (45–54 reps). Keep transitions snappy, break HSPU early if needed, and use quick snatch singles. Higher scores reflect better pacing, barbell proficiency, and efficient gymnastics.

Modality Profile

Two of the three movements (HSPU and burpees) are gymnastics and will likely consume most time, while the heavy snatch accounts for the rest. No monostructural component is present, so the blend skews toward gymnastics with a significant weightlifting element.

Similar Workouts to AGOQ 18.4

If you enjoy AGOQ 18.4, you might also like these similar CrossFit WODs:

Regionals 14.6 (90% similar) - For time: 30 Clean & Jerks (185/115 lb)...
Quarterfinals 22.5 (90% similar) - For time: 30 calorie Row 20 Burpee Box Jump Overs (24/20 in) 10 Snatches (185/135 lb) Time cap: 7 m...
Quarterfinals 21.5 (90% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...
Regionals 16.7 (90% similar) - For time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb)...
Regionals 17.5 (89% similar) - For time: 30/25 calorie Assault Air Bike 20 Burpee Box Jump-Overs (24/20 in) 10 Sandbag Cleans (150/...
Open 16.3 (88% similar) - AMRAP in 7 minutes: 10 Power Snatches (75/55 lb) 3 Bar Muscle-Ups...
Diane (88% similar) - 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups...
AGOQ 19.5 (88% similar) - For Time 30 Snatches (135/95 lb) 30 Strict Handstand Push-Ups Time Cap: 6 minutes...

These WODs similar to AGOQ 18.4 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	4/10	Short, high-intensity effort stresses anaerobic capacity more than long aerobic work. You’ll breathe hard and stay redlined, but it isn’t sustained steady-state cardio.
Stamina	6/10	Repeated pressing and midline demand from HSPU and burpees, plus barbell volume across rounds, tax muscular endurance. Smart sets and brief rests preserve output.
Strength	6/10	The 165/115 snatch is heavy for many and requires solid pulling and receiving strength under fatigue, though not a maximal effort lift.
Flexibility	4/10	Overhead mobility and thoracic extension support safe, efficient HSPU and snatching. Limited range slows cycle time and increases energy cost, though demands aren’t extreme.
Power	8/10	Snatches reward explosive hip extension and sharp turnover. The short time frame emphasizes high power output over grinding repetitions.
Speed	7/10	Quick transitions and fast barbell singles are key. Efficient kipping and tight standards maintain a high cadence throughout the five minutes.