What is a good score for Grass Track Race?

Grass Track Race scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Grass Track Race score?

A good Grass Track Race score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Grass Track Race?

Your Grass Track Race approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Grass Track Race?

Grass Track Race 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 Grass Track Race work?

Grass Track Race primarily works the muscles involved in Cycling. This workout develops multiple fitness domains.

Workout Description

For time: 20 laps on the track Time cap: 25 minutes

Why This Workout Is Hard

For the average CrossFit athlete, Grass Track Race is Hard: the movement is accessible, but racing roughly 25:00 makes pacing and sustained output the challenge. There is no movement interference or technical load to manage, so difficulty comes from holding an aggressive split without fading. The athlete can scale distance or pace while preserving the same monostructural test.

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): Grass Track Race scores 1.0 for endurance because its 25:00 domain and monostructural share demand sustained aerobic output. Breathing control still determines how consistently the athlete can execute the full prescription.
Stamina (4/10): The repeated work around Cycling scores 0.4 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
Speed (4/10): The 25:00 scoring window and 1 movement score 0.4 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
Strength (1/10): Force and control demands score 0.1 for strength. Strength supports posture and movement quality, while absolute load is either unreported or not the workout's primary scoring challenge.
Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Power (1/10): Cycling drive a 0.1 power score through controlled force rather than maximal explosiveness. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.

Movements

Cycling

Scaling Options

Reduce the distance to roughly 70-80%, use a same-duration effort on another monostructural machine, or complete the prescribed course at a controlled training pace.

Scaling Explanation

Match effort duration because the official course dimensions are incomplete. The correct scale ends with a strong finish, not a long survival shuffle.

Intended Stimulus

Grass Track Race is a long, sustained monostructural test of pacing and sustainable output. The athlete should settle quickly at the fastest honest pace for the full course, then finish with a controlled acceleration instead of fading after an overaggressive start.

Coach Insight

Choose the opening split before starting, stay mechanically relaxed through the middle, and increase cadence only when the remaining distance is genuinely sustainable. Avoid surging early or letting technique shorten as fatigue rises.

Benchmark Notes

The official source gives 20 laps but not the lap length or track geometry, so a portable time curve would invent course data.

Modality Profile

Counting each unique movement once, M includes Cycling. That produces G 0%, M 100%, and W 0%.

Similar Workouts to Grass Track Race

If you enjoy Grass Track Race, you might also like these similar CrossFit WODs:

Machine 7200m (90% similar) - For time: Row 3,600 meters Ski 3,600 meters Time cap: Women 35 minutes; Men 30 minutes...
Cross-Country 5K (89% similar) - For time: Run 5K...
Ride (89% similar) - Complete as many laps as possible in 40 minutes on a Trek Bikes Marlin 8 mountain bike....
Semifinals 22.28: CrossFit Copa Sur: Run Swim Run (89% similar) - For time: 2,000-m run 500-m swim 2,000-m run Time cap: 40 minutes...
5K the Hard Way (88% similar) - For time: MM pair: 3 laps FF pair: 3 laps MM pair: 2 laps FF pair: 2 laps Whole team: Run 5K Time ...
Lake Day (88% similar) - For time: 3.5-mile run 800-meter swim...
Ranch 7200m (88% similar) - 7,200-meter trail run...
CrossFit Games 21.1 (88% similar) - For time: 1-mile swim with fins 3-mile kayak...

These WODs similar to Grass Track Race share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	10/10	Grass Track Race scores 1.0 for endurance because its 25:00 domain and monostructural share demand sustained aerobic output. Breathing control still determines how consistently the athlete can execute the full prescription.
Stamina	4/10	The repeated work around Cycling scores 0.4 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
Strength	1/10	Force and control demands score 0.1 for strength. Strength supports posture and movement quality, while absolute load is either unreported or not the workout's primary scoring challenge.
Flexibility	1/10	The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Power	1/10	Cycling drive a 0.1 power score through controlled force rather than maximal explosiveness. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
Speed	4/10	The 25:00 scoring window and 1 movement score 0.4 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.

Grass Track Race

For Time

For time: 20 laps on the track Time cap: 25 minutes

Workout source

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Reduce the distance to roughly 70-80%, use a same-duration effort on another monostructural machine, or complete the prescribed course at a controlled training pace.

Your Scores: