What is a good score for Havana?

Good scores for Havana depend on your fitness level: Elite athletes complete over 1 rounds, advanced athletes target 1.5 rounds-1 rounds, intermediate athletes aim for 2 rounds-1.5 rounds, and beginners should focus on proper form over hitting 2 rounds.

What is considered a good Havana score?

A good Havana score for most CrossFit athletes is between 2 rounds-1.5 rounds (intermediate level). Elite scores are over 1 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Havana?

Your Havana target should match your fitness level. Beginners should aim for around 2 rounds with good form, while advanced athletes can target 1.5 rounds-1 rounds. Always prioritize proper movement over maximum reps.

How do I scale Havana?

Havana 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 Havana work?

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

Workout Description

AMRAP in 25 minutes: 150 Double-Unders 50 Push-Ups 15 Power Cleans (185/125 lb)

Why This Workout Is Very Hard

A long 25-minute triplet with high-skill jump rope volume, large sets of push-ups that fatigue quickly, and moderately heavy barbell cycling. The combination challenges aerobic capacity, shoulder/triceps stamina, and repeatable power on cleans. Most athletes will need to strategize sets and transitions to avoid early burnout while maintaining consistent movement quality.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High push-up volume and repeated barbell efforts require sustained local muscular endurance in shoulders, triceps, and posterior chain across multiple rounds.
Endurance (7/10): Twenty-five minutes of continuous work with large double-under sets demands steady aerobic output and heart rate control while recovering during transitions and singles on the barbell.
Power (6/10): Each clean is an explosive pull and drive, emphasizing hip extension and bar speed while maintaining mechanics late in the workout.
Strength (6/10): The 185/125 lb power clean is not maximal, but repeated singles or short sets require meaningful pulling and midline strength under fatigue.
Speed (5/10): There are opportunities for faster cycles on double-unders and quick singles on cleans, but pacing must remain controlled in a long AMRAP.
Flexibility (2/10): Requires standard shoulder and hip range for cleans and solid plank positions for push-ups; no extreme mobility demands.

Scaling Options

Scale to: 100 DU or 200 Single-Unders • Push-Ups to 35 reps or elevated/hands-on-box • Power Cleans to 155/105 lb or 135/95 lb

Scaling Explanation

Adjust rope skill, upper-body volume, and barbell load to sustain near-unbroken movement and maintain intended pacing for the full 25 minutes.

Intended Stimulus

Steady cardio with planned breaks. The rope should feel rhythmic, push-ups should be small, repeatable sets from the start, and cleans should be quick singles or short sets with perfect positions. You should move almost the entire 25 minutes, breathing hard but never redlining, with shoulders and grip steadily taxed yet manageable.

Coach Insight

Pace the first round like it’s the second—start controlled on the rope, and break push-ups before you need to. The one tip: Quick singles on cleans. Breathe, step in, lift, drop, reset—no wandering. Avoid big early push-up sets, overgripping the bar, and chasing unbroken double-unders if you’re tripping. Consistency beats heroics here.

Benchmark Notes

Scored by total rounds and reps. Newer athletes often complete about 1–2 rounds; intermediate athletes 2–3; advanced athletes 3+ with elites approaching 4. Use these levels to choose scalable double-under, push-up, and clean options that let you move continuously for the full 25 minutes.

Modality Profile

Double-unders are the largest time chunk (monostructural ~38%). Push-ups provide significant gymnastics volume (~32%). Power cleans, while fewer reps, add heavy repeat efforts (~30%) that affect pacing and transitions. Distribution may shift slightly based on athlete skill with the rope and barbell efficiency.

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Twenty-five minutes of continuous work with large double-under sets demands steady aerobic output and heart rate control while recovering during transitions and singles on the barbell.
Stamina	8/10	High push-up volume and repeated barbell efforts require sustained local muscular endurance in shoulders, triceps, and posterior chain across multiple rounds.
Strength	6/10	The 185/125 lb power clean is not maximal, but repeated singles or short sets require meaningful pulling and midline strength under fatigue.
Flexibility	2/10	Requires standard shoulder and hip range for cleans and solid plank positions for push-ups; no extreme mobility demands.
Power	6/10	Each clean is an explosive pull and drive, emphasizing hip extension and bar speed while maintaining mechanics late in the workout.
Speed	5/10	There are opportunities for faster cycles on double-unders and quick singles on cleans, but pacing must remain controlled in a long AMRAP.

Havana

AMRAP Triplet Barbell Cycling

AMRAP in 25 minutes: 150 Double-Unders 50 Push-Ups 15 Power Cleans (185/125 lb)

88 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Stimulus:

Insight:

Scaling:

Scale to: 100 DU or 200 Single-Unders • Push-Ups to 35 reps or elevated/hands-on-box • Power Cleans to 155/105 lb or 135/95 lb

Your Scores:

Training Profile

Performance Levels

L10

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