What is a good score for Back On That Whoop?

Back On That Whoop scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Back On That Whoop score?

A good Back On That Whoop score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Back On That Whoop?

Your Back On That Whoop approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Back On That Whoop?

Back On That Whoop 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 Back On That Whoop work?

Back On That Whoop primarily works the muscles involved in Wall Ball, Mountain Climber, Wall Sit. This workout develops muscular endurance.

Back On That Whoop WOD - Scaling & Strategy

Workout Description

AMRAP1820 cal row18 wall ball16 cal ski 20-16-12-8-4Cal ski2-count mountain climber 4x:30 wall sit 53#25 abmat15 see the light 25#20 abmat15 see the light 15 abmat10 see the light

Why This Workout Is Medium

This AMRAP combines moderate volume with light loads (53# wall balls, 25# wall sits) and low-skill movements. The 18-minute cap provides structure without extreme time pressure. While rowing and skiing create cardiovascular demand, the descending rep scheme (20-16-12-8-4) offers natural pacing relief. Wall sits provide isometric recovery between dynamic work. Average athletes can sustain this intensity for the full duration with manageable fatigue accumulation. No single limiting factor dominates; the combination remains accessible.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of wall balls, mountain climbers, and wall sits accumulate significant muscular fatigue. Descending rep scheme maintains output despite fatigue accumulation.

Endurance (7/10): 18-minute AMRAP with continuous rowing and skiing creates sustained cardiovascular demand. Moderate intensity allows aerobic capacity development without maximal effort sprinting.

Speed (6/10): AMRAP format incentivizes quick transitions and steady cycling. Descending rep scheme allows pace acceleration as rounds progress, demanding movement efficiency.

Power (5/10): Wall balls demand explosive hip extension and upper body power. Mountain climbers require dynamic leg drive, balanced by slower rowing and skiing movements.

Strength (4/10): 53# wall balls and 25# abmat work provide moderate loading. Primarily tests relative strength endurance rather than maximal force production capacity.

Flexibility (3/10): Wall balls and wall sits require basic hip and shoulder mobility. Mountain climbers and abmat work demand minimal range of motion.

Modality Profile

Workout contains 5 unique movements: Row (M), Wall Ball (W), Ski (M), Mountain Climber (G), Wall Sit (G), Abmat Sit-ups (G). Gymnastics: 3 movements (Mountain Climber, Wall Sit, Abmat Sit-ups) = 50%. Monostructural: 2 movements (Row, Ski) = 40%. Weightlifting: 1 movement (Wall Ball) = 20%. Rounded to nearest 10%.

Attribute	Score	Explanation
Endurance	7/10	18-minute AMRAP with continuous rowing and skiing creates sustained cardiovascular demand. Moderate intensity allows aerobic capacity development without maximal effort sprinting.
Stamina	8/10	High volume of wall balls, mountain climbers, and wall sits accumulate significant muscular fatigue. Descending rep scheme maintains output despite fatigue accumulation.
Strength	4/10	53# wall balls and 25# abmat work provide moderate loading. Primarily tests relative strength endurance rather than maximal force production capacity.
Flexibility	3/10	Wall balls and wall sits require basic hip and shoulder mobility. Mountain climbers and abmat work demand minimal range of motion.
Power	5/10	Wall balls demand explosive hip extension and upper body power. Mountain climbers require dynamic leg drive, balanced by slower rowing and skiing movements.
Speed	6/10	AMRAP format incentivizes quick transitions and steady cycling. Descending rep scheme allows pace acceleration as rounds progress, demanding movement efficiency.

Attribute

Score

Explanation

Endurance

7/10

18-minute AMRAP with continuous rowing and skiing creates sustained cardiovascular demand. Moderate intensity allows aerobic capacity development without maximal effort sprinting.

Stamina

8/10

High volume of wall balls, mountain climbers, and wall sits accumulate significant muscular fatigue. Descending rep scheme maintains output despite fatigue accumulation.

Strength

4/10

53# wall balls and 25# abmat work provide moderate loading. Primarily tests relative strength endurance rather than maximal force production capacity.

Flexibility

3/10

Wall balls and wall sits require basic hip and shoulder mobility. Mountain climbers and abmat work demand minimal range of motion.

Power

5/10

Wall balls demand explosive hip extension and upper body power. Mountain climbers require dynamic leg drive, balanced by slower rowing and skiing movements.

Speed

6/10

AMRAP format incentivizes quick transitions and steady cycling. Descending rep scheme allows pace acceleration as rounds progress, demanding movement efficiency.

AMRAP1820 cal row18 wall ball16 cal ski 20-16-12-8-4Cal ski2-count mountain climber 4x:30 wall sit 53#25 abmat15 see the light 25#20 abmat15 see the light 15 abmat10 see the light

Difficulty:

Medium

Modality:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Modality Profile

Training Profile

Back On That Whoop

Training Profile

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