What is a good score for Easy Mary?

Good scores for Easy Mary depend on your fitness level: Elite athletes complete over 3 rounds, advanced athletes target 7 rounds-3 rounds, intermediate athletes aim for 11 rounds-7 rounds, and beginners should focus on proper form over hitting 11 rounds.

What is considered a good Easy Mary score?

A good Easy Mary score for most CrossFit athletes is between 11 rounds-7 rounds (intermediate level). Elite scores are over 3 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Easy Mary?

Your Easy Mary target should match your fitness level. Beginners should aim for around 11 rounds with good form, while advanced athletes can target 7 rounds-3 rounds. Always prioritize proper movement over maximum reps.

How do I scale Easy Mary?

Easy Mary 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 Easy Mary work?

Easy Mary is a full-body workout that develops multiple fitness domains.

Workout Description

AMRAP in 20 minutes 5 Handstand Push-Ups 10 Pull-Ups 25 Air Squats

Why This Workout Is Hard

20-minute AMRAP with high-skill HSPU and moderate-volume pull-ups drives shoulder and grip fatigue while 25 squats per round adds leg stamina. Estimating ~11 rounds (~440 reps), bodyweight load factor keeps density moderate. Complexity averages high (HSPU elevates it), and the 20-minute time domain favors sustained output. Base score ≈49.5 → Hard.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Accumulating small sets across 20 minutes taxes muscular endurance in shoulders, grip, and legs. Even with modest set sizes, fatigue compounds through repeated HSPU, pull-ups, and a high volume of air squats.
Endurance (6/10): A steady 20-minute clock drives aerobic pacing without pure cardio elements. Continuous gymnastics keeps the heart rate high in an aerobic-to-threshold zone while rewarding smooth, repeatable cycle rates.
Speed (6/10): Quick but controlled cycling and tight transitions add rounds. Over-sprinting early often spikes fatigue in shoulders and grip, so speed must be balanced with repeatable splits.
Flexibility (3/10): Efficient HSPU and kipping pull-ups require shoulder and wrist range, while air squats need hip and ankle depth. Mobility demands are moderate but can impact cycle speed and comfort.
Power (3/10): Explosiveness plays a minor role. Kipping creates brief power moments, but the workout rewards controlled rhythm and sustainable rep speed more than peak power output.
Strength (2/10): No external load is used. Strength shows mainly as prerequisite bodyweight ability for HSPU and pull-ups. Maximum force isn’t tested; athletes can scale skill and ROM to meet capacity.

Scaling Options

Scale to: 5 Pike or 1–2 Abmat HSPU • 8–10 Ring Rows or Banded Pull-Ups • 15–20 Air Squats or 3-6-15 rep scheme

Scaling Explanation

These options preserve the push–pull–squat balance and steady pacing while matching strength and skill so athletes can maintain clean reps and consistent round times.

Intended Stimulus

A steady, repeatable pace that keeps you moving almost nonstop. Shoulder pump and grip fatigue will build from HSPU and pull-ups, while the 25 squats create a persistent leg burn. Aim for small, sustainable sets with minimal rest, tight transitions, and even splits across the full 20 minutes.

Coach Insight

Open strong-but-sustainable: think 90-second rounds you can repeat. Break early to protect shoulders and grip—short sets, short rests. Chase consistent splits, not a hot start. Your one rule: come off the pull-up bar before your kip falls apart so HSPU stay crisp. Avoid no-rep traps: full lockout on HSPU, chin clearly over the bar, and hips below parallel on every squat.

Benchmark Notes

Scores are in total rounds completed in 20 minutes. Beginners aim for consistent movement quality; intermediates target 9–12 rounds; advanced athletes push 13–16+. Elite scores approach 17–18 rounds. Women’s benchmarks are slightly lower to reflect the upper-body strength demand.

Modality Profile

All three movements are gymnastics: vertical pressing (HSPU), vertical pulling (pull-up), and lower-body squatting. No monostructural cardio or external loading appears, so the entire stimulus comes from bodyweight movement skill, stamina, and cycle speed.

Similar Workouts to Easy Mary

If you enjoy Easy Mary, you might also like these similar CrossFit WODs:

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Marguerita (89% similar) - 50 Rounds for Time 1 Burpee 1 Push-Up 1 Jumping-Jack 1 Sit-Up 1 Handstand...
Open 11.2 (88% similar) - AMRAP in 15 minutes: 9 Deadlifts (155/100 lb) 12 Push-Ups 15 Box Jumps (24/20 in)...
MA3 Oscar Temores (88% similar) - For time: 8 rounds of: 11 Hand Release Push-Ups 30 Walking Lunges 19 Sit-Ups...
Open 16.1 (88% similar) - AMRAP in 20 minutes 25 foot Overhead Walking Lunges (95/65 lb) 8 Bar Facing Burpees 25 foot Overhead...
Wilmot (88% similar) - 6 Rounds For Time 50 Air Squats 25 Ring Dips...
Open 20.2 (88% similar) - AMRAP in 20 minutes: 4 Dumbbell Thrusters (2x50/35 lb) 6 Toes-to-Bar 24 Double-Unders...
Upside-Down Angie (87% similar) - For Time 100 Air Squats 100 Sit-ups 100 Push-ups 100 Pull-ups...

These WODs similar to Easy Mary share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	A steady 20-minute clock drives aerobic pacing without pure cardio elements. Continuous gymnastics keeps the heart rate high in an aerobic-to-threshold zone while rewarding smooth, repeatable cycle rates.
Stamina	8/10	Accumulating small sets across 20 minutes taxes muscular endurance in shoulders, grip, and legs. Even with modest set sizes, fatigue compounds through repeated HSPU, pull-ups, and a high volume of air squats.
Strength	2/10	No external load is used. Strength shows mainly as prerequisite bodyweight ability for HSPU and pull-ups. Maximum force isn’t tested; athletes can scale skill and ROM to meet capacity.
Flexibility	3/10	Efficient HSPU and kipping pull-ups require shoulder and wrist range, while air squats need hip and ankle depth. Mobility demands are moderate but can impact cycle speed and comfort.
Power	3/10	Explosiveness plays a minor role. Kipping creates brief power moments, but the workout rewards controlled rhythm and sustainable rep speed more than peak power output.
Speed	6/10	Quick but controlled cycling and tight transitions add rounds. Over-sprinting early often spikes fatigue in shoulders and grip, so speed must be balanced with repeatable splits.