What is a good time for Regionals 16.4?

Good times for Regionals 16.4 depend on your fitness level: Elite athletes finish under 0:43, advanced athletes target 0:43-2:09, intermediate athletes aim for 2:09-10:00, and beginners should focus on proper form over 10:00.

What is considered a good Regionals 16.4 time?

A good Regionals 16.4 time for most CrossFit athletes is between 2:09-10:00 (intermediate level). Elite times are under 0:43, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 16.4?

Your Regionals 16.4 pace should match your fitness level. Beginners should aim to finish around 10:00 with good form, while advanced athletes can target 0:43-2:09. Always prioritize proper movement over speed.

How do I scale Regionals 16.4?

Regionals 16.4 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 Regionals 16.4 work?

Regionals 16.4 primarily works the muscles involved in Pistol Squat, Power Clean. This workout develops muscular endurance.

Workout Description

4 rounds for time of: 28 alternating Pistol Squats 15 Power Cleans (115/80 lb) Time cap: 10 minutes

Why This Workout Is Very Hard

The event packs 112 alternating Pistols and 60 moderate Power Cleans into 10 minutes, requiring advanced unilateral control and high barbell density.

Benchmark Times for Regionals 16.4

Elite: <6:00
Advanced: 7:00-8:00
Intermediate: 9:00-10:00
Beginner: >0:43

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in high-volume Pistols and Power Cleans.
Speed (7/10): Speed reflects cycle rate, transitions, and the value of moving quickly through high-volume Pistols and Power Cleans.
Flexibility (7/10): Flexibility reflects the usable range of motion needed to perform high-volume Pistols and Power Cleans safely and efficiently.
Power (7/10): Power reflects the need for forceful, fast contractions while completing high-volume Pistols and Power Cleans.
Strength (5/10): Strength reflects the absolute force and loading requirement of high-volume Pistols and Power Cleans.
Endurance (4/10): Endurance reflects the sustained breathing and cardiovascular demand of high-volume Pistols and Power Cleans.

Movements

Pistol Squat
Power Clean

Scaling Options

Use a Pistol Squat variation and a Power Clean load that allow each 43-rep round to finish in about two minutes without failed reps.

Scaling Explanation

The official cap demands continuous movement. Reducing balance complexity or load preserves the alternating squat and barbell-cycling interference inside the intended time domain.

Intended Stimulus

Relentless lower-body stamina. Pistols should remain rhythmic and cleans should be cycled in repeatable sets or fast singles with almost no transition delay.

Coach Insight

Keep the first round conservative enough to preserve pistol balance. Choose clean breaks before grip or back position deteriorates, then push the final 15 cleans.

Benchmark Notes

There are 172 total reps and the official minimum work requirement is one 43-rep round. L1-L5 rank capped athletes at round landmarks and late fourth-round progress. Finishers begin at L6, with L10 set at 6:00 or faster.

Modality Profile

Pistols account for 112 of 172 reps and dominate gymnastics time; 60 Power Cleans provide the weightlifting interference.

Similar Workouts to Regionals 16.4

If you enjoy Regionals 16.4, you might also like these similar CrossFit WODs:

Open 15.2 (90% similar) - For As Long As Possible From 0:00-3:00 2 rounds of: 10 Overhead Squats (95/65 lb) 10 Chest-to-Bar Pu...
Open 21.3 (90% similar) - For time (15 min cap for 21.3+21.4 combined) Part 1 (21.3): 15 front squats 30 toes-to-bars 15 thrus...
Open 11.4 (89% similar) - AMRAP in 10 minutes: 60 Bar-Facing Burpees 30 Overhead Squats (120/90 lb) 10 Ring Muscle-Ups...
Open 14.2 (89% similar) - For As Long As Possible From 0:00-3:00, 2 rounds of: 10 Overhead Squats (95/65 lb) 10 Chest-to-Bar P...
Regionals 17.4 (88% similar) - For time: 27 Thrusters (95/65 lb) 12 Ring Muscle-Ups 21 Thrusters (115/75 lb) 9 Ring Muscle-Ups 15 T...
Amanda .45 (88% similar) - 13-11-9-7-5 Reps for Time Muscle-Ups Squat Snatches (135/95 lb) Time cap: 13 minutes for males, 15 ...
Roaming Diane (88% similar) - 21-15-9 Reps for Time Deadlifts (225/155 lb) Handstand Walk (in meters)...
Dizzy Diane (88% similar) - 15-12-9 Reps for Time Deadlifts (155/105 lb) 21 foot Handstand Walk Handstand Push-Ups...

These WODs similar to Regionals 16.4 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	4/10	Endurance reflects the sustained breathing and cardiovascular demand of high-volume Pistols and Power Cleans.
Stamina	9/10	Stamina reflects the repeated submaximal work and resistance to local fatigue in high-volume Pistols and Power Cleans.
Strength	5/10	Strength reflects the absolute force and loading requirement of high-volume Pistols and Power Cleans.
Flexibility	7/10	Flexibility reflects the usable range of motion needed to perform high-volume Pistols and Power Cleans safely and efficiently.
Power	7/10	Power reflects the need for forceful, fast contractions while completing high-volume Pistols and Power Cleans.
Speed	7/10	Speed reflects cycle rate, transitions, and the value of moving quickly through high-volume Pistols and Power Cleans.

Regionals 16.4

Couplet For Time

4 rounds for time of: 28 alternating Pistol Squats 15 Power Cleans (115/80 lb) Time cap: 10 minutes

54 source likes

Difficulty:

Very Hard

Modality:

Stimulus:

Relentless lower-body stamina. Pistols should remain rhythmic and cleans should be cycled in repeatable sets or fast singles with almost no transition delay.

Insight:

Keep the first round conservative enough to preserve pistol balance. Choose clean breaks before grip or back position deteriorates, then push the final 15 cleans.

Scaling:

Use a Pistol Squat variation and a Power Clean load that allow each 43-rep round to finish in about two minutes without failed reps.

Time Distribution:

7:30Elite

6:19Target

10:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

Generate Similar WODs

Create custom workouts based on your preferences

Try AI Generator

Analyze Any WOD

Get instant benchmarks, scaling & strategy

Analyze Now

Similar WODs

Open 15.2

CoupletLadderGrip TaxingBarbell Cycling

For As Long As Possible From 0:00-3:00 2 rounds of: 10 Overhead Squats (95/65 lb) 10 Chest-to-Bar Pull-Ups From 3:00-6:00 2 rounds of: 12 Overhead Squats (95/65 lb) 12 Chest-to-Bar Pull-Ups From 6:00-9:00 2 rounds of: 14 Overhead Squats (95/65 lb) 14 Chest-to-Bar Pull-Ups Follow the pattern until you fail to complete both rounds.

Very Hard

90% similar

Open 21.3

Grip TaxingBarbell Cycling

For time (15 min cap for 21.3+21.4 combined) Part 1 (21.3): 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters

Very Hard

90% similar

Open 11.4

AMRAPTripletBarbell Cycling

AMRAP in 10 minutes: 60 Bar-Facing Burpees 30 Overhead Squats (120/90 lb) 10 Ring Muscle-Ups

Very Hard

89% similar

Open 14.2

CoupletLadderGrip TaxingBarbell Cycling

For As Long As Possible From 0:00-3:00, 2 rounds of: 10 Overhead Squats (95/65 lb) 10 Chest-to-Bar Pull-Ups From 3:00-6:00, 2 rounds of: 12 Overhead Squats (95/65 lb) 12 Chest-to-Bar Pull-Ups From 6:00-9:00, 2 rounds of: 14 Overhead Squats (95/65 lb) 14 Chest-to-Bar Pull-Ups Follow the pattern until you fail to complete both rounds.

Very Hard

89% similar

Leave feedback