What is a good time for Fast and Heavy?

Good times for Fast and Heavy depend on your fitness level: Elite athletes finish under 18:00, advanced athletes target 18:00-13:00, intermediate athletes aim for 13:00-10:00, and beginners should focus on proper form over 10:00.

What is considered a good Fast and Heavy time?

A good Fast and Heavy time for most CrossFit athletes is between 13:00-10:00 (intermediate level). Elite times are under 18:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Fast and Heavy?

Your Fast and Heavy pace should match your fitness level. Beginners should aim to finish around 10:00 with good form, while advanced athletes can target 18:00-13:00. Always prioritize proper movement over speed.

How do I scale Fast and Heavy?

Fast and Heavy 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 Fast and Heavy work?

Fast and Heavy primarily works the muscles involved in Thruster, Run. This workout develops multiple fitness domains.

Fast and Heavy WOD - Scaling & Strategy

Workout Description

For Time, Fast and Heavy 21 Dumbbell Thrusters 400 meter Run 18 Dumbbell Thrusters 400 meter Run 15 Dumbbell Thrusters 400 meter Run

Why This Workout Is Hard

While dumbbell thrusters alone aren't maximal loading, this workout creates significant fatigue through descending rep schemes (21-18-15) with no built-in rest between reps. The 400m runs prevent full recovery and maintain elevated heart rate throughout. The combination of continuous thruster volume and running creates a challenging metabolic stimulus that will take most athletes 12-15 minutes at high intensity.

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): The three 400m runs combined with thrusters creates significant cardiovascular demand. Running intervals with loaded movements taxes both central and peripheral fatigue systems.

Stamina (7/10): Descending rep scheme of thrusters (54 total) combined with running requires sustained muscular endurance, particularly in legs and shoulders.

Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders. Front rack position and overhead lockout require decent range of motion.

Strength (5/10): Dumbbell thrusters require moderate strength, especially when performed under fatigue. Not maximal loading but must be 'heavy.'

Speed (5/10): Transitions between runs and thrusters plus movement cycling speed are important, but pacing is crucial with heavy loads.

Power (4/10): While thrusters are typically explosive, the 'heavy' loading and fatigue from runs will likely reduce power output to moderate levels.

Scaling Options

Reduce dumbbell weight by 25-40% from normal thruster weight. Scale runs to 200m or substitute 500m row/bike. For newer athletes, reduce to 15-12-9 rep scheme. Alternative movement options: DB front squats + strict press, goblet squats, or single dumbbell thrusters. Target weights: Advanced (50/35lb), Intermediate (35/25lb), Beginner (25/15lb).

Scaling Explanation

Scale if you cannot perform 10+ unbroken thrusters with proposed weight or if 400m runs typically take over 2:30. Maintaining proper thruster mechanics throughout all sets is crucial - reduce weight if front rack position fails or lumbar flexion occurs. Target completion time is 12-18 minutes. Athletes should feel capable of running at 70-80% max pace between thruster sets.

Coach Insight

Break up thrusters strategically from the start - consider sets of 7-7-7 in first round, 6-6-6 in second, 5-5-5 in final round. Maintain a steady, sustainable run pace rather than sprinting. Drop dumbbells between sets to protect form and grip. Keep core tight and elbows high in the front rack. Common mistake is rushing first round of thrusters then hitting severe muscle fatigue by round two.

Benchmark Notes

This workout is structurally similar to Helen (3 rounds of 400m run + movements) but with dumbbell thrusters replacing KB swings and pull-ups. Using Helen as our anchor (L10: 7:30-8:30 male, 8:30-9:30 female). Breakdown per round: - 21/18/15 DB Thrusters: 2.5s/rep fresh → 52.5s/45s/37.5s - Fatigue multiplier: R1 1.0x, R2 1.2x, R3 1.3x - 400m Run: 75-90s per round with increasing fatigue - Transitions: 5-10s between movements Round 1: - 21 Thrusters: 52.5s - Run: 80s - Transition: 8s Total: ~140s Round 2: - 18 Thrusters: 45s × 1.2 = 54s - Run: 85s - Transition: 8s Total: ~147s Round 3: - 15 Thrusters: 37.5s × 1.3 = 49s - Run: 90s - Transition: 8s Total: ~147s Projected elite times: 434s (7:14) for men, 495s (8:15) for women Final targets (M/F): L10: 6:00-7:00 / 7:00-8:00 L5: 10:00-11:00 / 11:00-12:00 L1: 18:00-20:00 / 20:00-22:00

Attribute	Score	Explanation
Endurance	8/10	The three 400m runs combined with thrusters creates significant cardiovascular demand. Running intervals with loaded movements taxes both central and peripheral fatigue systems.
Stamina	7/10	Descending rep scheme of thrusters (54 total) combined with running requires sustained muscular endurance, particularly in legs and shoulders.
Strength	5/10	Dumbbell thrusters require moderate strength, especially when performed under fatigue. Not maximal loading but must be 'heavy.'
Flexibility	6/10	Thrusters demand good mobility in ankles, hips, and shoulders. Front rack position and overhead lockout require decent range of motion.
Power	4/10	While thrusters are typically explosive, the 'heavy' loading and fatigue from runs will likely reduce power output to moderate levels.
Speed	5/10	Transitions between runs and thrusters plus movement cycling speed are important, but pacing is crucial with heavy loads.

Attribute

Score

Explanation

Endurance

8/10

The three 400m runs combined with thrusters creates significant cardiovascular demand. Running intervals with loaded movements taxes both central and peripheral fatigue systems.

Stamina

7/10

Descending rep scheme of thrusters (54 total) combined with running requires sustained muscular endurance, particularly in legs and shoulders.

Strength

5/10

Dumbbell thrusters require moderate strength, especially when performed under fatigue. Not maximal loading but must be 'heavy.'

Flexibility

6/10

Thrusters demand good mobility in ankles, hips, and shoulders. Front rack position and overhead lockout require decent range of motion.

Power

4/10

While thrusters are typically explosive, the 'heavy' loading and fatigue from runs will likely reduce power output to moderate levels.

Speed

5/10

Transitions between runs and thrusters plus movement cycling speed are important, but pacing is crucial with heavy loads.

For Time, Fast and Heavy 21 400 meter 18 400 meter 15 400 meter

171 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Moderate-length glycolytic workout (12-18 minutes) combining heavy dumbbell loading with aerobic running intervals. Primary focus is on maintaining power output and form under cumulative fatigue. The descending rep scheme provides a psychological advantage but total volume remains challenging.

Insight:

Scaling:

Time Distribution:

7:30Elite

10:45Target

18:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for Fast and Heavy

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

Fast and Heavy

Training Profile

Generate Similar WODs

Analyze Any WOD