What is a good score for Sadie Jane?

Good scores for Sadie Jane depend on your fitness level: Elite athletes complete over 3 rounds, advanced athletes target 5 rounds-3 rounds, intermediate athletes aim for 7.5 rounds-5 rounds, and beginners should focus on proper form over hitting 7.5 rounds.

What is considered a good Sadie Jane score?

A good Sadie Jane score for most CrossFit athletes is between 7.5 rounds-5 rounds (intermediate level). Elite scores are over 3 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Sadie Jane?

Your Sadie Jane target should match your fitness level. Beginners should aim for around 7.5 rounds with good form, while advanced athletes can target 5 rounds-3 rounds. Always prioritize proper movement over maximum reps.

How do I scale Sadie Jane?

Sadie Jane 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 Sadie Jane work?

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

Sadie Jane Benchmark WOD - Scaling & Strategy

Workout Description

AMRAP in 23 minutes 16 25 ft Shuttle Runs 9 Bar-Facing Burpees 3 Power Cleans (185/125 lb)

Why This Workout Is Hard

A long, 23-minute triplet that blends moderate monostructural work, steady burpees, and heavy-ish barbell cycling in low reps. The clean weight (185/125 lb) forces control or quick singles, while shuttle run turns add fatigue and pacing complexity. Movement skills are basic, but the duration and load demand strong aerobic capacity, consistency, and repeatable power under fatigue.

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): At 23 minutes, the sustained effort emphasizes aerobic capacity and steady breathing under repeatable work. The shuttle runs and burpees keep the heart rate elevated without full recovery between rounds.

Stamina (6/10): Repeating moderate sets of burpees and low-rep heavy cleans requires muscular endurance in the posterior chain, legs, and trunk over many rounds without substantial rest.

Speed (6/10): Shuttle run turnarounds and burpee cadence challenge quick movement and transitions. Athletes who keep transitions snappy will accumulate more rounds.

Strength (5/10): Three power cleans at 185/125 demand notable strength, especially as fatigue sets in. Most athletes will use controlled singles, testing repeatable strength rather than max efforts.

Power (5/10): Each power clean needs a crisp, explosive pull and fast turnover. Power output matters for bar speed, though it’s tempered by the workout’s long duration.

Flexibility (2/10): Standard ranges of motion: hip/knee flexion for burpees, front rack mobility for cleans. Mobility helps efficiency but extreme flexibility is not required.

Intended Stimulus

Steady cardio with repeatable power. You should move continuously at a pace that keeps your breathing controlled without redlining early. Shuttles should feel rhythmic, burpees unbroken with minimal pauses, and cleans performed as quick singles or small touch-and-go sets. Aim to hold the same round time from minutes 5–20, then push the final 3 minutes.

Coach Insight

Pace the shuttles and burpees to a sustainable rhythm, then attack the bar with confident singles and short resets. One tip: Pre-plan your clean setup—hands, hook, brace—so every rep looks identical under fatigue. Avoid early redline on burpees, sloppy footwork at the shuttle lines, and rushed clean pulls that drift from the bar and waste energy.

Benchmark Notes

Score is total rounds completed in 23 minutes; partial rounds count as reps beyond the last full round. Use the levels to gauge pacing: newer athletes target 3–6 rounds, while advanced athletes aim for 8–11+. Keep transitions tight and break the cleans into steady singles if needed to maintain round rate.

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

Attribute	Score	Explanation
Endurance	7/10	At 23 minutes, the sustained effort emphasizes aerobic capacity and steady breathing under repeatable work. The shuttle runs and burpees keep the heart rate elevated without full recovery between rounds.
Stamina	6/10	Repeating moderate sets of burpees and low-rep heavy cleans requires muscular endurance in the posterior chain, legs, and trunk over many rounds without substantial rest.
Strength	5/10	Three power cleans at 185/125 demand notable strength, especially as fatigue sets in. Most athletes will use controlled singles, testing repeatable strength rather than max efforts.
Flexibility	2/10	Standard ranges of motion: hip/knee flexion for burpees, front rack mobility for cleans. Mobility helps efficiency but extreme flexibility is not required.
Power	5/10	Each power clean needs a crisp, explosive pull and fast turnover. Power output matters for bar speed, though it’s tempered by the workout’s long duration.
Speed	6/10	Shuttle run turnarounds and burpee cadence challenge quick movement and transitions. Athletes who keep transitions snappy will accumulate more rounds.

Attribute

Score

Explanation

Endurance

7/10

At 23 minutes, the sustained effort emphasizes aerobic capacity and steady breathing under repeatable work. The shuttle runs and burpees keep the heart rate elevated without full recovery between rounds.

Stamina

6/10

Repeating moderate sets of burpees and low-rep heavy cleans requires muscular endurance in the posterior chain, legs, and trunk over many rounds without substantial rest.

Strength

5/10

Three power cleans at 185/125 demand notable strength, especially as fatigue sets in. Most athletes will use controlled singles, testing repeatable strength rather than max efforts.

Flexibility

2/10

Standard ranges of motion: hip/knee flexion for burpees, front rack mobility for cleans. Mobility helps efficiency but extreme flexibility is not required.

Power

5/10

Each power clean needs a crisp, explosive pull and fast turnover. Power output matters for bar speed, though it’s tempered by the workout’s long duration.

Speed

6/10

Shuttle run turnarounds and burpee cadence challenge quick movement and transitions. Athletes who keep transitions snappy will accumulate more rounds.

AMRAP in 23 minutes 16 25 ft Shuttle Runs 9 Bar-Facing Burpees 3 Power Cleans (185/125 lb)

3 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Scale to: 3 Power Cleans at 135/95 lb • 12 x 25-ft shuttle run lengths • 9 lateral bar burpees (step-over allowed)

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

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Training Profile

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