What is a good time for Two Minute Defense?

Good times for Two Minute Defense depend on your fitness level: Elite athletes finish under 25:00, advanced athletes target 25:00-23:00, intermediate athletes aim for 23:00-21:00, and beginners should focus on proper form over 21:00.

What is considered a good Two Minute Defense time?

A good Two Minute Defense time for most CrossFit athletes is between 23:00-21:00 (intermediate level). Elite times are under 25:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Two Minute Defense?

Your Two Minute Defense pace should match your fitness level. Beginners should aim to finish around 21:00 with good form, while advanced athletes can target 25:00-23:00. Always prioritize proper movement over speed.

How do I scale Two Minute Defense?

Two Minute Defense 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 Two Minute Defense work?

Two Minute Defense is a full-body workout that develops multiple fitness domains.

Two Minute Defense Benchmark WOD

Workout Description

For Time (perform two blocks) Block 1: 5 Rounds of: 1 Power Clean (135/85 lb) 3 Hang Squat Clean (135/85 lb) 2 Jerks (135/85 lb) 200 ft Sprint 2 minute Rest Block 2: 5 Rounds of: 1 Power Clean (135/85 lb) 3 Hang Squat Clean (135/85 lb) 2 Jerks (135/85 lb) 200 ft Sprint

Why This Workout Is Hard

Moderate-to-heavy barbell cycling under fatigue with short sprints drives a high power output. The complex encourages unbroken sets, demanding solid technique and front rack stamina. Total volume is 60 barbell reps and 2,000 ft of sprinting, split by a brief rest that tempts athletes to overpace. Expect 15–22 minutes for most fit athletes.

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): Fast cycling, quick bar pickups, and sharp transitions to and from the sprint reward speed. The 2-minute rest encourages repeated high-velocity efforts.

Power (7/10): Explosive hip extension and quick drive under the bar for cleans and jerks dominate the stimulus, paired with aggressive short sprints for repeated power efforts.

Stamina (6/10): Sixty barbell reps across cleans and jerks require repeated effort with limited rest, taxing front rack stamina and leg drive across two fast five-round blocks.

Strength (4/10): Load is moderate for most, heavy enough to challenge positions and bar speed but not near max. Strength shows if athletes can hold unbroken complexes under fatigue.

Endurance (4/10): Ten short runs and brief rest bias anaerobic repeatability more than long aerobic work. Cardio demand is real but driven by sprints and fast transitions, not sustained cruising.

Flexibility (2/10): Adequate front rack, shoulder, and hip mobility are required for clean receiving positions and jerk lockout, but demands are standard rather than extreme.

Coach Insight

Pace: Smooth, unbroken barbell complexes, then sprint hard. Keep transitions to seconds, not breaths. One tip: Do the 1-3-2 as a single unbroken sequence—drop only after the second jerk. Avoid: Redlining the first block, soft receiving positions, and death-gripping the bar. Breathe in the front rack and step straight to the run.

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These WODs similar to Two Minute Defense share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	4/10	Ten short runs and brief rest bias anaerobic repeatability more than long aerobic work. Cardio demand is real but driven by sprints and fast transitions, not sustained cruising.
Stamina	6/10	Sixty barbell reps across cleans and jerks require repeated effort with limited rest, taxing front rack stamina and leg drive across two fast five-round blocks.
Strength	4/10	Load is moderate for most, heavy enough to challenge positions and bar speed but not near max. Strength shows if athletes can hold unbroken complexes under fatigue.
Flexibility	2/10	Adequate front rack, shoulder, and hip mobility are required for clean receiving positions and jerk lockout, but demands are standard rather than extreme.
Power	7/10	Explosive hip extension and quick drive under the bar for cleans and jerks dominate the stimulus, paired with aggressive short sprints for repeated power efforts.
Speed	8/10	Fast cycling, quick bar pickups, and sharp transitions to and from the sprint reward speed. The 2-minute rest encourages repeated high-velocity efforts.

Attribute

Score

Explanation

Endurance

4/10

Ten short runs and brief rest bias anaerobic repeatability more than long aerobic work. Cardio demand is real but driven by sprints and fast transitions, not sustained cruising.

Stamina

6/10

Sixty barbell reps across cleans and jerks require repeated effort with limited rest, taxing front rack stamina and leg drive across two fast five-round blocks.

Strength

4/10

Load is moderate for most, heavy enough to challenge positions and bar speed but not near max. Strength shows if athletes can hold unbroken complexes under fatigue.

Flexibility

2/10

Adequate front rack, shoulder, and hip mobility are required for clean receiving positions and jerk lockout, but demands are standard rather than extreme.

Power

7/10

Explosive hip extension and quick drive under the bar for cleans and jerks dominate the stimulus, paired with aggressive short sprints for repeated power efforts.

Speed

8/10

Fast cycling, quick bar pickups, and sharp transitions to and from the sprint reward speed. The 2-minute rest encourages repeated high-velocity efforts.

37 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Fast, aggressive intervals with controlled barbell cycling. Each 5-round block should feel like a hard push where you keep the barbell unbroken and sprint the 200 ft at near top speed. The 2-minute rest should let you reset and repeat a similar pace in Block 2 with minimal falloff.

Insight:

Scaling:

Scale to: 115/75 lb (same reps/distance) • 95/65 lb and 1 power clean + 2 hang squat cleans + 2 jerks • 150 ft sprint each round (keep 135/85 lb)

Time Distribution:

18:30Elite

21:30Target

25:00Time Cap

Your Scores:

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Benchmark Times for Two Minute Defense

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