What is a good time for Run and Gun?

Good times for Run and Gun depend on your fitness level: Elite athletes finish under 40:00, advanced athletes target 40:00-32:30, intermediate athletes aim for 32:30-25:30, and beginners should focus on proper form over 25:30.

What is considered a good Run and Gun time?

A good Run and Gun time for most CrossFit athletes is between 32:30-25:30 (intermediate level). Elite times are under 40:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Run and Gun?

Your Run and Gun pace should match your fitness level. Beginners should aim to finish around 25:30 with good form, while advanced athletes can target 40:00-32:30. Always prioritize proper movement over speed.

How do I scale Run and Gun?

Run and Gun 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 Run and Gun work?

Run and Gun primarily works the muscles involved in Run, Pull-Up. This workout develops muscular endurance.

Run and Gun Benchmark WOD - Scaling & Strategy

Workout Description

5 rounds for time: 600 m run 20-16-12-8-4 strict pull ups

Why This Workout Is Hard

The 60 total strict pull-ups drive this rating. While the runs provide active recovery and the descending scheme (20-16-12-8-4) offers relief, strict pull-ups are exponentially harder than kipping. The average athlete struggles with 20 strict pull-ups fresh; attempting this across 5 rounds creates severe cumulative lat and grip fatigue. The 20-27 minute time domain with continuous work prevents adequate recovery. Many athletes will need to scale to banded or jumping pull-ups to complete as prescribed.

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Three kilometers of running split across five rounds creates substantial cardiovascular demand, requiring aerobic capacity to maintain pace throughout the 20-30+ minute workout duration.

Stamina (8/10): Sixty strict pull-ups challenge upper body muscular endurance significantly, especially with the first round demanding twenty consecutive reps before any recovery from running.

Speed (6/10): The for-time format and descending pull-up scheme reward quick transitions and maintaining pace without excessive rest between movements and rounds.

Strength (4/10): Strict pull-ups demand substantial relative strength, particularly in the early rounds with higher rep counts, though not testing maximal strength output.

Flexibility (3/10): Standard shoulder and hip mobility needed for strict pull-ups and running, but no extreme range of motion requirements beyond basic movement patterns.

Power (2/10): Minimal explosive demand as strict pull-ups emphasize controlled strength and running is steady-state cardio, with no ballistic or Olympic lifting components.

Scaling Options

Reduce to 15-12-9-6-3 strict pull-ups if you can't complete 10+ unbroken when fresh. Substitute banded strict pull-ups (light band), slow controlled ring rows with feet elevated, or jumping strict pull-ups with 3-second negative. Reduce run to 400m per round if needed to keep total time under 30 minutes. Advanced scaling: switch to kipping pull-ups with same rep scheme, but this changes the stimulus significantly.

Scaling Explanation

Scale if you cannot perform 8-10 consecutive strict pull-ups when fresh, or if you're unable to maintain strict form by round 3. Priority is quality strict pulling mechanics over volume - going to absolute failure compromises shoulder safety and workout intent. Target completion time is 25-35 minutes. If you're exceeding 35 minutes, reduce reps or distance. The goal is sustained moderate intensity, not a grinder that breaks down into rest-fests between single pull-ups.

Intended Stimulus

Moderate-duration aerobic-strength endurance test lasting 20-35 minutes. Primarily oxidative energy system with glycolytic bursts during pull-up sets. Challenges upper body pulling strength endurance while managing cardiovascular fatigue. Tests ability to maintain strict pulling mechanics under accumulated shoulder fatigue across 60 total reps.

Coach Insight

Pace runs at 70-80% effort early - the strict pull-ups are your limiter, not the running. Break pull-ups into manageable sets from the start: consider 5x4 on the 20s, 4x4 on 16s, 3x4 on 12s, 2x4 on 8s, and unbroken 4. Dead hang between small sets to preserve shoulders. Avoid kipping or swinging - maintain strict standards throughout. As reps decrease in later rounds, you can push the run harder. Rest briefly before pull-ups (10-15 seconds) to control heart rate and improve pulling efficiency. Most athletes fail by going unbroken too long early and destroying their shoulders.

Benchmark Notes

Primary limiter is strict pull-up volume (60 total reps). L1 athletes use bands or ring rows, pacing ~4:00/600m run with 20+ min on pull-ups for ~42:00 total. L5 (median) runs ~2:50/600m, breaks pull-ups into small sets (2-5 reps) with grip fatigue mounting, finishing ~27:00. L10 elite runs sub-2:10/600m, completes most pull-up sets unbroken or with minimal breaks (20 UB, 16 UB, 12 in 1-2 sets), finishing under 16:00. Transitions and grip endurance separate levels more than running alone.

Attribute	Score	Explanation
Endurance	8/10	Three kilometers of running split across five rounds creates substantial cardiovascular demand, requiring aerobic capacity to maintain pace throughout the 20-30+ minute workout duration.
Stamina	8/10	Sixty strict pull-ups challenge upper body muscular endurance significantly, especially with the first round demanding twenty consecutive reps before any recovery from running.
Strength	4/10	Strict pull-ups demand substantial relative strength, particularly in the early rounds with higher rep counts, though not testing maximal strength output.
Flexibility	3/10	Standard shoulder and hip mobility needed for strict pull-ups and running, but no extreme range of motion requirements beyond basic movement patterns.
Power	2/10	Minimal explosive demand as strict pull-ups emphasize controlled strength and running is steady-state cardio, with no ballistic or Olympic lifting components.
Speed	6/10	The for-time format and descending pull-up scheme reward quick transitions and maintaining pace without excessive rest between movements and rounds.

Attribute

Score

Explanation

Endurance

8/10

Three kilometers of running split across five rounds creates substantial cardiovascular demand, requiring aerobic capacity to maintain pace throughout the 20-30+ minute workout duration.

Stamina

8/10

Sixty strict pull-ups challenge upper body muscular endurance significantly, especially with the first round demanding twenty consecutive reps before any recovery from running.

Strength

4/10

Strict pull-ups demand substantial relative strength, particularly in the early rounds with higher rep counts, though not testing maximal strength output.

Flexibility

3/10

Standard shoulder and hip mobility needed for strict pull-ups and running, but no extreme range of motion requirements beyond basic movement patterns.

Power

2/10

Minimal explosive demand as strict pull-ups emphasize controlled strength and running is steady-state cardio, with no ballistic or Olympic lifting components.

Speed

6/10

The for-time format and descending pull-up scheme reward quick transitions and maintaining pace without excessive rest between movements and rounds.

5 rounds for time: 600 m 20-16-12-8-4

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Time Distribution:

20:00Elite

27:15Target

40:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for Run and Gun

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

Run and Gun

Training Profile

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