What is a good score for Popeye?

Good scores for Popeye depend on your fitness level: Elite athletes complete over 4 rounds, advanced athletes target 7.5 rounds-4 rounds, intermediate athletes aim for 10.5 rounds-7.5 rounds, and beginners should focus on proper form over hitting 10.5 rounds.

What is considered a good Popeye score?

A good Popeye score for most CrossFit athletes is between 10.5 rounds-7.5 rounds (intermediate level). Elite scores are over 4 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Popeye?

Your Popeye target should match your fitness level. Beginners should aim for around 10.5 rounds with good form, while advanced athletes can target 7.5 rounds-4 rounds. Always prioritize proper movement over maximum reps.

How do I scale Popeye?

Popeye 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 Popeye work?

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

Workout Description

AMRAP in 20 minutes 5 Chest-to-Bar Pull-Ups 10 Wall Ball Shots (20/14 lbs) 15 Kettlebell Swings (1.5/1 pood)

Why This Workout Is Hard

A 20-minute triplet with moderate loads and advanced pulling skill. Chest-to-bar pull-ups raise the technical bar and tax grip alongside kettlebell swings, while wall balls keep heart rate high. Volume for most will land between 8–12 rounds (240–360 reps), demanding steady pacing, strong breathing, and unbroken or near-unbroken sets for higher scores.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High total reps across pull, squat/throw, and hinge challenge local muscular endurance, especially grip, shoulders, and midline under continuous breathing.
Endurance (7/10): Twenty minutes of continuous work builds aerobic capacity; heart rate stays elevated with minimal true rest while cycling short, repeatable sets across three movements.
Speed (5/10): Quick cycle rates and tight transitions matter, but pacing must be sustainable over 20 minutes to prevent early redlining.
Power (5/10): Wall balls and kettlebell swings reward crisp, explosive hip drive, though the long duration dampens peak power expression.
Flexibility (3/10): Requires good shoulder and thoracic mobility for overhead positions and proper squat depth; not extreme range-of-motion dependent.
Strength (2/10): Loads are moderate and submaximal; strength is not the limiter unless pulling strength prevents chest-to-bar execution.

Scaling Options

Scale to: 5 Pull-Ups (banded/jumping) • 10 Wall Balls (14/10 lb to 9/8 ft) • 15 Kettlebell Swings (35/26 lb or to eye level)

Scaling Explanation

These options preserve the triplet structure and stimulus while adjusting skill, load, and range to keep movement quality high and intensity continuous for 20 minutes.

Intended Stimulus

Steady, repeatable rounds with minimal rest. Aim to keep sets unbroken or with one quick break while breathing through the wall balls and swings. Grip and shoulders should feel taxed but manageable, and the pace should let you hold consistent round times without falling off in the final five minutes.

Coach Insight

Open at a pace you could hold for 25 minutes. If you doubt keeping sets unbroken, plan one short break on swings or pull-ups from round one. The one tip: Keep transitions under five seconds—finish and move immediately. Avoid overgripping the kettlebell and rushing early wall balls. Small, controlled breaks beat big blowups later.

Benchmark Notes

Score total rounds plus reps in 20 minutes. Beginners aim for 4–6 rounds by keeping transitions short. Intermediate athletes should target 9–12 rounds with small breaks. Advanced/elite may push 13–15 rounds by keeping sets unbroken and moving fast between stations.

Modality Profile

One of the three movements is gymnastics (chest-to-bar pull-ups) and two are external load (wall ball and kettlebell). With no monostructural cardio, time splits skew toward weightlifting tasks while gymnastics contributes major skill and grip demand.

Similar Workouts to Popeye

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

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Twenty minutes of continuous work builds aerobic capacity; heart rate stays elevated with minimal true rest while cycling short, repeatable sets across three movements.
Stamina	8/10	High total reps across pull, squat/throw, and hinge challenge local muscular endurance, especially grip, shoulders, and midline under continuous breathing.
Strength	2/10	Loads are moderate and submaximal; strength is not the limiter unless pulling strength prevents chest-to-bar execution.
Flexibility	3/10	Requires good shoulder and thoracic mobility for overhead positions and proper squat depth; not extreme range-of-motion dependent.
Power	5/10	Wall balls and kettlebell swings reward crisp, explosive hip drive, though the long duration dampens peak power expression.
Speed	5/10	Quick cycle rates and tight transitions matter, but pacing must be sustainable over 20 minutes to prevent early redlining.