What is a good time for Sprint Couplet?

Good times for Sprint Couplet depend on your fitness level: Elite athletes finish under 6:00, advanced athletes target 6:00-5:00, intermediate athletes aim for 5:00-4:00, and beginners should focus on proper form over 4:00.

What is considered a good Sprint Couplet time?

A good Sprint Couplet time for most CrossFit athletes is between 5:00-4:00 (intermediate level). Elite times are under 6:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Sprint Couplet?

Your Sprint Couplet pace should match your fitness level. Beginners should aim to finish around 4:00 with good form, while advanced athletes can target 6:00-5:00. Always prioritize proper movement over speed.

How do I scale Sprint Couplet?

Sprint Couplet 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 Sprint Couplet work?

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

Sprint Couplet Games WOD - Scaling & Strategy

Workout Description

For Time 172 foot Sled Push 18/15 Bar Muscle-Ups 172 foot Sled Push Time Cap: 6 minutes

Why This Workout Is Very Hard

Short time cap, high-skill gymnastics, and a heavy odd-object push make this a very hard sprint. Athletes must combine powerful sled accelerations with 18/15 bar muscle-ups under fatigue. The skill ceiling and pacing demands are high, and small mistakes (missed reps, failed turnovers, sled stalls) are heavily penalized in such a tight window.

Training Focus

This workout develops the following fitness attributes:

Speed (9/10): This is a true sprint. Quick transitions, minimal chalk, and decisive breaks matter. Fast bar cycling and continuous sled steps without stalls reward velocity and composure more than conservative pacing strategies.

Power (7/10): Explosive hip drive to get over the bar and forceful sled starts are decisive. Athletes who can produce high force quickly will cycle reps faster, accelerate the sled cleanly, and minimize time lost in transitions.

Stamina (6/10): Upper-body pulling and dip stamina on the bar plus continuous leg drive on the sled matter. Holding large sets on muscle-ups and steady sled steps without pauses tests repeatability under accumulating fatigue.

Strength (5/10): The sled demands meaningful lower-body and trunk strength to keep momentum, especially through turns. Bar muscle-ups require strong pulling and pressing, though loads aren’t maximal—submaximal strength expressed repeatedly under fatigue.

Endurance (3/10): A short, high-intensity effort that limits pure aerobic pacing. You’ll breathe hard, but the cap makes this more anaerobic. A solid engine helps, yet conditioning isn’t the primary limiter compared to skill and power output.

Flexibility (2/10): You need adequate shoulder and thoracic mobility for stable arch-hollow shapes and a strong support position over the bar. Hip extension for a powerful kip helps. No extreme ranges beyond standard gymnastics positions.

Coach Insight

Open with a steady but assertive sled—no pauses. Aim for 1-2 planned MU sets with tiny breaks. Sprint the final sled. The one tip: Commit to your first MU set. Big, efficient reps save the most time. Avoid over-chalking, sloppy turns with the sled, and going to failure on the bar. Missed reps are costly.

Modality Profile

Two movements: an external-load sled push and high-skill bar muscle-ups. The sled likely consumes more time and energy, so weightlifting dominates. No monostructural element. Gymnastics remains substantial because 18/15 advanced reps in a short time domain significantly shape the workout’s demand and pacing.

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

Attribute	Score	Explanation
Endurance	3/10	A short, high-intensity effort that limits pure aerobic pacing. You’ll breathe hard, but the cap makes this more anaerobic. A solid engine helps, yet conditioning isn’t the primary limiter compared to skill and power output.
Stamina	6/10	Upper-body pulling and dip stamina on the bar plus continuous leg drive on the sled matter. Holding large sets on muscle-ups and steady sled steps without pauses tests repeatability under accumulating fatigue.
Strength	5/10	The sled demands meaningful lower-body and trunk strength to keep momentum, especially through turns. Bar muscle-ups require strong pulling and pressing, though loads aren’t maximal—submaximal strength expressed repeatedly under fatigue.
Flexibility	2/10	You need adequate shoulder and thoracic mobility for stable arch-hollow shapes and a strong support position over the bar. Hip extension for a powerful kip helps. No extreme ranges beyond standard gymnastics positions.
Power	7/10	Explosive hip drive to get over the bar and forceful sled starts are decisive. Athletes who can produce high force quickly will cycle reps faster, accelerate the sled cleanly, and minimize time lost in transitions.
Speed	9/10	This is a true sprint. Quick transitions, minimal chalk, and decisive breaks matter. Fast bar cycling and continuous sled steps without stalls reward velocity and composure more than conservative pacing strategies.

Attribute

Score

Explanation

Endurance

3/10

A short, high-intensity effort that limits pure aerobic pacing. You’ll breathe hard, but the cap makes this more anaerobic. A solid engine helps, yet conditioning isn’t the primary limiter compared to skill and power output.

Stamina

6/10

Upper-body pulling and dip stamina on the bar plus continuous leg drive on the sled matter. Holding large sets on muscle-ups and steady sled steps without pauses tests repeatability under accumulating fatigue.

Strength

5/10

The sled demands meaningful lower-body and trunk strength to keep momentum, especially through turns. Bar muscle-ups require strong pulling and pressing, though loads aren’t maximal—submaximal strength expressed repeatedly under fatigue.

Flexibility

2/10

You need adequate shoulder and thoracic mobility for stable arch-hollow shapes and a strong support position over the bar. Hip extension for a powerful kip helps. No extreme ranges beyond standard gymnastics positions.

Power

7/10

Explosive hip drive to get over the bar and forceful sled starts are decisive. Athletes who can produce high force quickly will cycle reps faster, accelerate the sled cleanly, and minimize time lost in transitions.

Speed

9/10

This is a true sprint. Quick transitions, minimal chalk, and decisive breaks matter. Fast bar cycling and continuous sled steps without stalls reward velocity and composure more than conservative pacing strategies.

For Time 172 foot Sled Push 18/15 Bar Muscle-Ups 172 foot Sled Push Time Cap: 6 minutes

3 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Stimulus:

Fast, aggressive sprint with no wasted motion. Push the sled with constant steps, then hit one or two big sets of muscle-ups before a quick final push. Heart rate spikes, forearms and triceps burn, and legs stay under tension. Finish fast without redlining so hard you fail reps or stall the sled.

Insight:

Scaling:

Scale to: Lighter sled + 12/9 Bar Muscle-Ups • Moderate sled + 18/15 Chest-to-Bar Pull-Ups • Light sled + 24/18 Pull-Ups or Jumping Bar Muscle-Ups

Time Distribution:

3:12Elite

4:15Target

6:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Very Hard

Benchmark Times for Sprint Couplet

Training Focus

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

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