What is a good time for CSM Adkins?

Good times for CSM Adkins depend on your fitness level: Elite athletes finish under 38:00, advanced athletes target 38:00-29:00, intermediate athletes aim for 29:00-24:00, and beginners should focus on proper form over 24:00.

What is considered a good CSM Adkins time?

A good CSM Adkins time for most CrossFit athletes is between 29:00-24:00 (intermediate level). Elite times are under 38:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do CSM Adkins?

Your CSM Adkins pace should match your fitness level. Beginners should aim to finish around 24:00 with good form, while advanced athletes can target 38:00-29:00. Always prioritize proper movement over speed.

How do I scale CSM Adkins?

CSM Adkins 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 CSM Adkins work?

CSM Adkins is a full-body workout that develops multiple fitness domains.

CSM Adkins Hero WOD - Benchmark Times, Scaling & Strategy

Workout Description

For Time 400 meter Weighted Run (45/35 lb) 30 Lateral Burpees 30 Alternating Reverse Lunges 30 Russian Kettlebell Swings (53/35 lb) 400 meter Weighted Run (45/35 lb) 20 Lateral Burpees 20 Alternating Reverse Lunges 20 Russian Kettlebell Swings (53/35 lb) 400 meter Weighted Run (45/35 lb) 10 Lateral Burpees 10 Alternating Reverse Lunges 10 Russian Kettlebell Swings (53/35 lb) 400 meter Weighted Run (45/35 lb)

Why This Workout Is Very Hard

Four weighted 400s plus 180 reps of mixed bodyweight and kettlebell work create a long grinder in the 20–30 minute range. Weighted running elevates heart rate and fatigue for the burpees, lunges, and swings. Moderate movement complexity and sustained pacing demands push this beyond a standard triplet, landing it solidly in the Very Hard category for most athletes.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High total reps across burpees, lunges, and swings require muscular endurance in legs, hips, and trunk, especially under fatigue from the weighted runs.

Endurance (7/10): Sustained weighted running and minimal rest between sets emphasize aerobic capacity across 20–30 minutes. Expect continuous breathing work with limited opportunities to recover fully until the final run.

Power (5/10): Explosive hip extension on swings and pop up from burpees add a power element, but sustained pacing dilutes pure explosiveness.

Speed (4/10): Descending reps encourage faster sets, yet weighted runs and total volume prevent true sprint cycling. Efficient transitions matter more than all-out speed.

Strength (2/10): No maximal loads or heavy barbell work. The kettlebell is moderate and the stimulus is capacity, not peak force production.

Flexibility (2/10): Standard ranges: hip/knee flexion on lunges, hinge for swings, and burpee floor contact. No extreme mobility beyond solid basic positions and shoulder comfort for swings.

Intended Stimulus

Steady, grindy engine with controlled urgency. Runs should be uncomfortable but sustainable; move directly into manageable, unbroken or near-unbroken sets of lunges and swings. Burpees are the throttle—keep them smooth, not sprinted. Aim for consistent splits across the 30-20-10 sections and finish the last 400m hard.

Coach Insight

Pace the first run conservatively, then lock into steady sets on burpees and swings. Break only to keep moving, not to rest. Biggest tip: Breathe through the burpees—set a metronome rhythm and don’t deviate. Common mistakes: Overcooking the early run, letting swing form soften under fatigue, and pausing too long between movements. Keep transitions tight.

Similar Workouts to CSM Adkins

If you enjoy CSM Adkins, you might also like these similar CrossFit WODs:

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Kelly (90% similar) - For time: 5 rounds: 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb to 10/9 ft ta...

Lem (89% similar) - For Time Buy-In: 52 Air Squats Then, 4 Rounds of: 300 meter Run 15 Navy SEAL Push-Ups 23 Sit-Ups 7 ...

Barbara Ann (89% similar) - 5 Rounds for Time 20 Handstand Push-Ups 30 Deadlifts (135/95 lb) 40 Sit-Ups 50 Double-Unders...

Daniel (89% similar) - For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400...

Badger (89% similar) - 3 Round For Time 30 Squat Cleans (95/65 lb) 30 Pull-Ups 800 meter Run...

Steve Skipton Sr. (89% similar) - For Time 400 meter Run 25 Kettlebell Swings (1.5/1 pood) 25 Burpees 25 Air Squats 25 Single-Arm Kett...

These WODs similar to CSM Adkins share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	7/10	Sustained weighted running and minimal rest between sets emphasize aerobic capacity across 20–30 minutes. Expect continuous breathing work with limited opportunities to recover fully until the final run.
Stamina	8/10	High total reps across burpees, lunges, and swings require muscular endurance in legs, hips, and trunk, especially under fatigue from the weighted runs.
Strength	2/10	No maximal loads or heavy barbell work. The kettlebell is moderate and the stimulus is capacity, not peak force production.
Flexibility	2/10	Standard ranges: hip/knee flexion on lunges, hinge for swings, and burpee floor contact. No extreme mobility beyond solid basic positions and shoulder comfort for swings.
Power	5/10	Explosive hip extension on swings and pop up from burpees add a power element, but sustained pacing dilutes pure explosiveness.
Speed	4/10	Descending reps encourage faster sets, yet weighted runs and total volume prevent true sprint cycling. Efficient transitions matter more than all-out speed.

Attribute

Score

Explanation

Endurance

7/10

Sustained weighted running and minimal rest between sets emphasize aerobic capacity across 20–30 minutes. Expect continuous breathing work with limited opportunities to recover fully until the final run.

Stamina

8/10

High total reps across burpees, lunges, and swings require muscular endurance in legs, hips, and trunk, especially under fatigue from the weighted runs.

Strength

2/10

No maximal loads or heavy barbell work. The kettlebell is moderate and the stimulus is capacity, not peak force production.

Flexibility

2/10

Standard ranges: hip/knee flexion on lunges, hinge for swings, and burpee floor contact. No extreme mobility beyond solid basic positions and shoulder comfort for swings.

Power

5/10

Explosive hip extension on swings and pop up from burpees add a power element, but sustained pacing dilutes pure explosiveness.

Speed

4/10

Descending reps encourage faster sets, yet weighted runs and total volume prevent true sprint cycling. Efficient transitions matter more than all-out speed.

15 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Stimulus:

Insight:

Scaling:

Scale to: 400m run (unweighted) + 20-15-10 reps + 35/26 lb swing • 300m weighted run + 30-20-10 reps + 44/26 lb swing • 400m weighted run + 20-15-10 reps + 26/18 lb swing

Time Distribution:

20:15Elite

25:00Target

38:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Very Hard

Benchmark Times for CSM Adkins

Training Focus

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Similar Workouts to CSM Adkins

Training Profile

CSM Adkins

Training Profile

Performance Levels

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