What is a good score for Run Squat Push Pull?

Good scores for Run Squat Push Pull depend on your fitness level: Elite athletes complete over 3.5 rounds, advanced athletes target 5.5 rounds-3.5 rounds, intermediate athletes aim for 7.5 rounds-5.5 rounds, and beginners should focus on proper form over hitting 7.5 rounds.

What is considered a good Run Squat Push Pull score?

A good Run Squat Push Pull score for most CrossFit athletes is between 7.5 rounds-5.5 rounds (intermediate level). Elite scores are over 3.5 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Run Squat Push Pull?

Your Run Squat Push Pull target should match your fitness level. Beginners should aim for around 7.5 rounds with good form, while advanced athletes can target 5.5 rounds-3.5 rounds. Always prioritize proper movement over maximum reps.

How do I scale Run Squat Push Pull?

Run Squat Push Pull 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 Squat Push Pull work?

Run Squat Push Pull primarily works the muscles involved in Push-Up, Air Squat, Run. This workout develops muscular endurance.

Workout Description

30 Min AMRAP 400m Run 15 Air Squats 10 Push Ups 5 Strict Pull Ups

Why This Workout Is Medium

This 30-minute AMRAP combines bodyweight movements with moderate volume and built-in recovery. The 400m run provides natural rest between rounds, allowing grip and shoulder recovery before pull-ups. While the continuous 30-minute format creates fatigue accumulation, the simple movements and light loading mean most average CrossFitters can sustain 4-5 rounds as prescribed. The limiting factor is aerobic capacity and muscular endurance, not skill or heavy loads.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High-volume repetition scheme across multiple rounds tests muscular endurance of legs, chest, shoulders, and back under cumulative fatigue.
Endurance (7/10): 30-minute AMRAP with continuous 400m runs and bodyweight movements demands sustained cardiovascular output and aerobic capacity throughout the entire duration.
Speed (6/10): Quick transitions between movements and maintaining consistent cycling pace throughout 30 minutes is critical for maximizing rounds completed.
Flexibility (3/10): Air squats require moderate hip and ankle mobility; pull-ups demand shoulder flexibility; overall mobility demands are basic to moderate.
Strength (2/10): Bodyweight-only movements with moderate rep ranges prioritize endurance over maximal force production; minimal strength stimulus.
Power (2/10): Steady-paced AMRAP format emphasizes sustained output over explosive movement; minimal power development stimulus present.

Movements

Push-Up
Air Squat
Run
Strict Pull-Up

Benchmark Notes

Strict pull-ups are the primary limiter — even intermediate athletes break these into singles under fatigue, costing significant time per round. L5 (~7 rounds) reflects a consistent athlete who can string 2-3 strict pull-ups per set but slows noticeably in the back half of the 30 minutes.

Modality Profile

4 total movements: Air Squat (G), Push-Up (G), Strict Pull-Up (G) = 3 Gymnastics movements; Run (M) = 1 Monostructural movement. 3/4 = 75% Gymnastics, 1/4 = 25% Monostructural, 0% Weightlifting.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	30-minute AMRAP with continuous 400m runs and bodyweight movements demands sustained cardiovascular output and aerobic capacity throughout the entire duration.
Stamina	8/10	High-volume repetition scheme across multiple rounds tests muscular endurance of legs, chest, shoulders, and back under cumulative fatigue.
Strength	2/10	Bodyweight-only movements with moderate rep ranges prioritize endurance over maximal force production; minimal strength stimulus.
Flexibility	3/10	Air squats require moderate hip and ankle mobility; pull-ups demand shoulder flexibility; overall mobility demands are basic to moderate.
Power	2/10	Steady-paced AMRAP format emphasizes sustained output over explosive movement; minimal power development stimulus present.
Speed	6/10	Quick transitions between movements and maintaining consistent cycling pace throughout 30 minutes is critical for maximizing rounds completed.