What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 30:00, advanced athletes target 30:00-21:00, intermediate athletes aim for 21:00-16:00, and beginners should focus on proper form over 16:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 21:00-16:00 (intermediate level). Elite times are under 30:00, 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 16:00 with good form, while advanced athletes can target 30:00-21:00. 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 Double-Under, Pull-Up, Deadlift. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

7 ROUNDS:30 Double Unders9 Pull Ups5 Deadlifts (225/155)

Benchmark Times for WOD

Elite: <9:00
Advanced: 10:30-12:00
Intermediate: 14:00-16:00
Beginner: >30:00

Movements

Double-Under
Pull-Up
Deadlift

Benchmark Notes

This is a 7-round workout with mixed movements creating cumulative fatigue. Base times per round: Double Unders (30 reps @ 0.5 sec = 15 sec), Pull-Ups (9 reps @ 1.5 sec = 13.5 sec), Deadlifts (5 reps @ 2.5 sec = 12.5 sec). Fresh round time: 41 sec + 15 sec transitions = 56 sec. Round 1-2: 56 sec each (112 sec). Round 3-4: 1.15x fatigue = 64 sec each (128 sec). Round 5-6: 1.25x fatigue = 70 sec each (140 sec). Round 7: 1.35x fatigue = 76 sec (76 sec). Total for advanced athlete: 456 sec. Applied scaling: Elite (L9) 540 sec, competitive (L8) 630 sec, strong (L7) 720 sec, average (L6) 840 sec, recreational (L5) 960 sec, novice athletes scale up to 1800 sec for beginners managing the volume and deadlift load.