What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 60:00, advanced athletes target 60:00-48:00, intermediate athletes aim for 48:00-36:00, and beginners should focus on proper form over 36:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 48:00-36:00 (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 WOD?

Your WOD pace should match your fitness level. Beginners should aim to finish around 36:00 with good form, while advanced athletes can target 60:00-48:00. Always prioritize proper movement over speed.

WOD 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 WOD work?

WOD primarily works the muscles involved in Step-Up, Bench Press, Deadlift. This workout develops strength.

WOD WOD - Scaling & Strategy

Workout Description

Partner A: 5 Deadlifts @ 70% of 1RMPartner B: 50 Double Unders*.Partner A: 4 Deadlifts @ 75% of 1RMPartner B: 40 Double Unders.Partner A: 3 Deadlifts @ 80% of 1RMPartner B: 30 Double Unders.Partner A: 2 Deadlifts @ 85% of 1RMPartner B: 20 Double Unders.Partner A: 1 Deadlift @ 90% of 1RMPartner B: 10 Double Unders.100 Alternating Step Ups (24/20)**.Partner A: 5 Bench Press @ 70% of 1RMPartner B: 5 Bench Press @ 70% of 1RM400m Run.Partner A: 4 Bench Press @ 75% of 1RMPartner B: 4 Bench Press @ 75% of 1RM400m Run.Partner A: 3 Bench Press @ 80% of 1RMPartner B: 3 Bench Press @ 80% of 1RM400m Run.Partner A: 2 Bench Press @ 85% of 1RMPartner B: 2 Bench Press @ 85% of 1RM400m Run.Partner A: 1 Bench Press @ 90% of 1RMPartner B: 1 Bench Press @ 90% of 1RM400m Run,*Partners switch ONLY when the double unders are complete. **Partner can break up the step ups, however, but they, as a team, need to accumulate 100 step ups.

Why This Workout Is Hard

This partner workout combines heavy percentage-based lifting (70-90% 1RM) with moderate cardio demands. While partners alternate allowing some recovery, the deadlift pyramid builds significant fatigue before 100 step-ups, then bench press percentages challenge upper body strength. The 2000m total running adds aerobic stress. The combination of heavy lifting under accumulating fatigue with moderate volume makes this challenging for average athletes, though the partner format prevents it from being Very Hard.

Training Focus

This workout develops the following fitness attributes:

Strength (8/10): Deadlifts and bench press climbing from 70% to 90% 1RM emphasize near-maximal strength development and testing.

Endurance (7/10): Multiple 400m runs combined with continuous partner work creates significant cardiovascular demand throughout the extended workout duration.

Stamina (6/10): High volume double unders, 100 step ups, and repeated bench press sets test muscular endurance across multiple muscle groups.

Speed (5/10): Partner format creates natural rest periods, but transitions between movements and maintaining pace during runs requires speed management.

Power (4/10): Double unders require explosive coordination and timing, while heavy deadlifts demand rapid force production from the posterior chain.

Flexibility (3/10): Standard range of motion for deadlifts, bench press, and step ups with moderate mobility requirements for double unders.

Benchmark Notes

This is a complex partner workout with heavy strength components and cardio elements. Breaking it down by sections: Section 1 (Deadlift ladder + Double Unders): Partner A performs descending deadlift ladder (5-4-3-2-1) at increasing percentages (70%-90% 1RM) while Partner B does corresponding double unders (50-40-30-20-10). The deadlifts will take 2-3 seconds each at lighter loads, increasing to 4-5 seconds at 90%. Total deadlifts: 15 reps. Double unders: 150 total. Estimated time: 4-6 minutes for elite, 8-12 minutes for recreational. Section 2 (Step Ups): 100 alternating step ups shared between partners. At 1.5-2 seconds per rep with partner switching, this adds 3-4 minutes for elite, 5-8 minutes for recreational. Section 3 (Bench Press ladder + Runs): Both partners perform descending bench press ladder (5-4-3-2-1) at increasing percentages with 400m runs between each set. Total bench press: 15 reps each partner (30 total). Five 400m runs. Bench press will be 2-3 seconds per rep at lighter loads, 3-4 seconds at heavier loads. 400m runs will be 75-90 seconds for elite, 90-120 seconds for recreational, with fatigue from strength work adding 10-15% time. Total estimated time for this section: 10-12 minutes elite, 15-20 minutes recreational. Overall workout time estimate: Elite (L10): 24-26 minutes, Intermediate (L5): 36-40 minutes, Recreational (L1): 55-65 minutes. The combination of heavy strength work with cardio elements, plus partner coordination, creates significant fatigue accumulation. No direct anchor matches this complex format, but the time domain is similar to longer partner workouts with mixed modal elements.

Attribute	Score	Explanation
Endurance	7/10	Multiple 400m runs combined with continuous partner work creates significant cardiovascular demand throughout the extended workout duration.
Stamina	6/10	High volume double unders, 100 step ups, and repeated bench press sets test muscular endurance across multiple muscle groups.
Strength	8/10	Deadlifts and bench press climbing from 70% to 90% 1RM emphasize near-maximal strength development and testing.
Flexibility	3/10	Standard range of motion for deadlifts, bench press, and step ups with moderate mobility requirements for double unders.
Power	4/10	Double unders require explosive coordination and timing, while heavy deadlifts demand rapid force production from the posterior chain.
Speed	5/10	Partner format creates natural rest periods, but transitions between movements and maintaining pace during runs requires speed management.

Attribute

Score

Explanation

Endurance

7/10

Multiple 400m runs combined with continuous partner work creates significant cardiovascular demand throughout the extended workout duration.

Stamina

6/10

High volume double unders, 100 step ups, and repeated bench press sets test muscular endurance across multiple muscle groups.

Strength

8/10

Deadlifts and bench press climbing from 70% to 90% 1RM emphasize near-maximal strength development and testing.

Flexibility

3/10

Standard range of motion for deadlifts, bench press, and step ups with moderate mobility requirements for double unders.

Power

4/10

Double unders require explosive coordination and timing, while heavy deadlifts demand rapid force production from the posterior chain.

Speed

5/10

Partner format creates natural rest periods, but transitions between movements and maintaining pace during runs requires speed management.

Difficulty:

Hard

Modality:

Time Distribution:

28:30Elite

39:00Target

60:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for WOD

Training Focus

Movements

Benchmark Notes

Modality Profile

Training Profile

WOD

Training Profile

Generate Similar WODs

Analyze Any WOD