What is a good time for Interval Rounds?

Good times for Interval Rounds depend on your fitness level: Elite athletes finish under 16:00, advanced athletes target 16:00-9:45, intermediate athletes aim for 9:45-5:45, and beginners should focus on proper form over 5:45.

What is considered a good Interval Rounds time?

A good Interval Rounds time for most CrossFit athletes is between 9:45-5:45 (intermediate level). Elite times are under 16:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Interval Rounds?

Your Interval Rounds pace should match your fitness level. Beginners should aim to finish around 5:45 with good form, while advanced athletes can target 16:00-9:45. Always prioritize proper movement over speed.

How do I scale Interval Rounds?

Interval Rounds 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 Interval Rounds work?

Interval Rounds primarily works the muscles involved in Run. This workout develops multiple fitness domains.

Workout Description

6 rounds, each round for time, of: 10 Bar Dips 200m Run Rest 30 secs between each round

Why This Workout Is Medium

Bar dips are a moderate-skill movement that fatigues the shoulders and triceps, but 10 reps per round is manageable for most CrossFitters. The 200m run provides active recovery between dip sets, allowing upper body muscles to partially recover. The 30-second rest between rounds further aids recovery. Six rounds totals 60 dips and 1.2km running—moderate volume without extreme loading. The primary challenge is accumulated shoulder fatigue, but the work-to-rest ratio and movement separation prevent this from becoming difficult.

Benchmark Times for Interval Rounds

Elite: <2:32
Advanced: 3:00-3:38
Intermediate: 4:30-5:45
Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): Six rounds of 200m runs with minimal rest (30 secs) creates sustained cardiovascular demand. The repeated running intervals challenge aerobic capacity throughout the workout.
Stamina (6/10): Bar dips repeated across six rounds test upper body muscular endurance. Fatigue accumulates, requiring sustained output despite mounting fatigue from previous rounds.
Speed (5/10): Minimal rest between rounds (30 secs) demands quick transitions. Running pace is moderately fast but not maximal sprint effort; steady pacing is key.
Strength (4/10): Bar dips demand moderate upper body strength, but the focus is endurance rather than maximal force. Bodyweight resistance with moderate rep ranges per round.
Flexibility (3/10): Bar dips require shoulder mobility and thoracic extension. Running demands basic ankle and hip mobility. Overall mobility demands are modest and basic.
Power (3/10): Some explosive demand in dips to drive upward, but the primary stimulus is grinding through reps. Running pace is steady rather than all-out sprinting.

Movements

Benchmark Notes

Bar dips are the primary limiter — beginners break into multiple sets under fatigue, adding significant time across 6 rounds. L5 (~6:30 total) completes dips in 2-3 sets per round with moderate run pace (~1:00/200m). Elite athletes string all 10 dips unbroken and run sub-45s per 200m.

Modality Profile

Bar Dip is a bodyweight gymnastics movement (50%). Run is a cyclical monostructural cardio movement (50%). Two modalities present with equal representation.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Six rounds of 200m runs with minimal rest (30 secs) creates sustained cardiovascular demand. The repeated running intervals challenge aerobic capacity throughout the workout.
Stamina	6/10	Bar dips repeated across six rounds test upper body muscular endurance. Fatigue accumulates, requiring sustained output despite mounting fatigue from previous rounds.
Strength	4/10	Bar dips demand moderate upper body strength, but the focus is endurance rather than maximal force. Bodyweight resistance with moderate rep ranges per round.
Flexibility	3/10	Bar dips require shoulder mobility and thoracic extension. Running demands basic ankle and hip mobility. Overall mobility demands are modest and basic.
Power	3/10	Some explosive demand in dips to drive upward, but the primary stimulus is grinding through reps. Running pace is steady rather than all-out sprinting.
Speed	5/10	Minimal rest between rounds (30 secs) demands quick transitions. Running pace is moderately fast but not maximal sprint effort; steady pacing is key.