What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 21:00, advanced athletes target 21:00-16:00, intermediate athletes aim for 16:00-13:00, and beginners should focus on proper form over 13:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 16:00-13:00 (intermediate level). Elite times are under 21:00, 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 13:00 with good form, while advanced athletes can target 21:00-16:00. 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 Handstand Push-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:20 Wall Balls (20/14)10 Handstand Push Ups

Benchmark Times for WOD

Elite: <9:00
Advanced: 10:00-11:00
Intermediate: 12:00-13:00
Beginner: >21:00

Movements

Handstand Push-Up

Benchmark Notes

This is a 5-round couplet of Wall Balls and Handstand Push-Ups. Round breakdown: Wall Balls start at 2.5 sec/rep fresh, degrading to 3-4 sec/rep in later rounds due to leg fatigue. HSPU start at 8 sec/rep fresh (includes setup time in WODs), degrading to 12-15 sec/rep as shoulders fatigue. Round 1: 20 wall balls (50s) + 10 HSPU (80s) + transitions (10s) = 140s. Round 2: wall balls (55s) + HSPU (90s) + transitions (10s) = 155s. Round 3: wall balls (60s) + HSPU (100s) + transitions (10s) = 170s. Round 4: wall balls (70s) + HSPU (120s) + transitions (10s) = 200s. Round 5: wall balls (80s) + HSPU (140s) + transitions (10s) = 230s. Total base time: 895s. Applied fatigue multipliers and set breaking: intermediate athletes break wall balls into 2-3 sets per round in later rounds, HSPU into 2-4 sets. Added rest time between sets. Elite athletes (L10-L9): minimal set breaking, efficient transitions, strong overhead endurance = 540-600s. Advanced (L8-L7): some set breaking on HSPU in later rounds = 660-720s. Intermediate (L6-L5): moderate set breaking on both movements = 780-870s. Novice/Beginner (L4-L1): significant set breaking, longer rest periods, potential scaling to knee push-ups = 960-1260s.