What is a good time for Operation Red Wings?

Good times for Operation Red Wings depend on your fitness level: Elite athletes finish under 60:00, advanced athletes target 60:00-45:00, intermediate athletes aim for 45:00-32:00, and beginners should focus on proper form over 32:00.

What is considered a good Operation Red Wings time?

A good Operation Red Wings time for most CrossFit athletes is between 45:00-32:00 (intermediate level). Elite times are under 60:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Operation Red Wings?

Your Operation Red Wings pace should match your fitness level. Beginners should aim to finish around 32:00 with good form, while advanced athletes can target 60:00-45:00. Always prioritize proper movement over speed.

How do I scale Operation Red Wings?

Operation Red Wings 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 Operation Red Wings work?

Operation Red Wings primarily works the muscles involved in Kettlebell Goblet Squat, Burpee Box Jump-Over, Goblet Squat. This workout develops muscular endurance.

Operation Red Wings WOD - Scaling & Strategy

Workout Description

For time:3/4-mile run (1,200 meters)Then,16 rounds for time of:8 toes-to-bars8 burpee box jump-oversThen,47 goblet squats♀20-inch box and a 53-lb kettlebell♂24-inch box and a 70-lb kettlebell

Why This Workout Is Hard

This workout combines significant aerobic demand (3/4-mile run), high-skill gymnastics under fatigue (toes-to-bars after running), and continuous high-intensity work (16 rounds of burpees + box jumps). The goblet squats at the end hit already-fatigued legs. The continuous nature with no built-in rest, plus movement interference (grip fatigue from TTB affecting burpees), creates substantial cumulative fatigue that will challenge most athletes.

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): High volume toes-to-bars and burpee box jump-overs will severely tax upper body and core stamina, plus 47 goblet squats challenges leg endurance.

Endurance (8/10): The 3/4-mile run plus 16 rounds of continuous work creates significant cardiovascular demand, testing aerobic capacity throughout the workout.

Flexibility (6/10): Toes-to-bars require significant shoulder and hip flexibility, while burpee box jump-overs demand ankle and hip mobility for efficient movement.

Speed (6/10): Fast transitions between movements and efficient cycling of high-rep exercises are crucial for minimizing time in this for-time format.

Power (5/10): Burpee box jump-overs require explosive hip extension and jumping power, while other movements are more endurance-focused than power-driven.

Strength (4/10): Moderate strength demand from 53/70-lb goblet squats and bodyweight pulling strength for toes-to-bars, but not maximal loading.

Benchmark Notes

The workout is a 1200m run, then 16 rounds of 8 toes-to-bars and 8 burpee box jump-overs, then 47 goblet squats. L5 (~38 min) allows roughly 5-6 min for the run, about 1:45-2:00 per TTB/BBJO round under fatigue, and 2-3 min for the final squats. L8-L10 require much faster round density and minimal breaks across 128 TTB.

Attribute	Score	Explanation
Endurance	8/10	The 3/4-mile run plus 16 rounds of continuous work creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
Stamina	9/10	High volume toes-to-bars and burpee box jump-overs will severely tax upper body and core stamina, plus 47 goblet squats challenges leg endurance.
Strength	4/10	Moderate strength demand from 53/70-lb goblet squats and bodyweight pulling strength for toes-to-bars, but not maximal loading.
Flexibility	6/10	Toes-to-bars require significant shoulder and hip flexibility, while burpee box jump-overs demand ankle and hip mobility for efficient movement.
Power	5/10	Burpee box jump-overs require explosive hip extension and jumping power, while other movements are more endurance-focused than power-driven.
Speed	6/10	Fast transitions between movements and efficient cycling of high-rep exercises are crucial for minimizing time in this for-time format.

Attribute

Score

Explanation

Endurance

8/10

The 3/4-mile run plus 16 rounds of continuous work creates significant cardiovascular demand, testing aerobic capacity throughout the workout.

Stamina

9/10

High volume toes-to-bars and burpee box jump-overs will severely tax upper body and core stamina, plus 47 goblet squats challenges leg endurance.

Strength

4/10

Moderate strength demand from 53/70-lb goblet squats and bodyweight pulling strength for toes-to-bars, but not maximal loading.

Flexibility

6/10

Toes-to-bars require significant shoulder and hip flexibility, while burpee box jump-overs demand ankle and hip mobility for efficient movement.

Power

5/10

Burpee box jump-overs require explosive hip extension and jumping power, while other movements are more endurance-focused than power-driven.

Speed

6/10

Fast transitions between movements and efficient cycling of high-rep exercises are crucial for minimizing time in this for-time format.

For time:3/4-mile run (1,200 meters)Then,16 rounds for time of:8 toes-to-bars8 burpee box jump-oversThen,47 goblet squats♀20-inch box and a 53-lb kettlebell♂24-inch box and a 70-lb kettlebell

Difficulty:

Hard

Modality:

Time Distribution:

21:30Elite

35:00Target

60:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for Operation Red Wings

Training Focus

Movements

Benchmark Notes

Modality Profile

Training Profile

Operation Red Wings

Training Profile

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