What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 38:00, advanced athletes target 38:00-29:00, intermediate athletes aim for 29:00-24:00, and beginners should focus on proper form over 24:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 29:00-24:00 (intermediate level). Elite times are under 38:00, 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 24:00 with good form, while advanced athletes can target 38:00-29:00. 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 Front Squat, Toes-to-Bar, Row. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

10 Minutes to find 3RM Front Squatthen,21 Front Squats (65% of 3RM)21 Toes to Bar1K Row15 Front Squats 15 Toes to Bar1K Row9 Front Squats9 Toes to Barthen,21 Alternating Pistols21 Push Press (70% of BW/55% of BW)1K Row15 Alt Pistols15 PP1k Row9 Alt Pistols9 PP

Benchmark Times for WOD

Elite: <16:00
Advanced: 18:00-20:00
Intermediate: 22:00-24:00
Beginner: >38:00

Movements

Front Squat
Toes-to-Bar
Row
Alternating Pistol
Push Press

Benchmark Notes

This is a complex two-part workout. Part 1: 10-min 3RM Front Squat (assumed 135-185lb range for programming), then 21-15-9 Front Squats at 65% + TTB + 1K Row. Part 2: 21-15-9 Alt Pistols + Push Press at 70%/55% BW + 1K Row. Breakdown: Part 1 - 3RM session takes 10min, then WOD starts. Round 1: Front Squats 21 reps at ~120lb (2.5 sec/rep) = 53sec, TTB 21 reps (2 sec/rep fresh) = 42sec, 1K Row = 210sec, transitions = 15sec. Total R1 = 320sec. Round 2: Front Squats 15 reps (1.2x fatigue) = 45sec, TTB 15 reps (1.2x + grip fatigue) = 36sec, 1K Row (1.15x fatigue) = 240sec, transitions = 12sec. Total R2 = 333sec. Round 3: Front Squats 9 reps (1.3x fatigue) = 29sec, TTB 9 reps (1.4x grip fatigue) = 25sec, short transition = 5sec. Total R3 = 59sec. Part 1 subtotal = 712sec. Part 2 - Round 1: Alt Pistols 21 reps (3 sec/rep) = 63sec, Push Press 21 reps at ~140lb (2.5 sec/rep) = 53sec, 1K Row (significant fatigue 1.3x) = 270sec, transitions = 15sec. Total R1 = 401sec. Round 2: Alt Pistols 15 reps (1.2x fatigue) = 54sec, Push Press 15 reps (1.2x fatigue) = 45sec, 1K Row (1.4x fatigue) = 290sec, transitions = 12sec. Total R2 = 401sec. Round 3: Alt Pistols 9 reps (1.3x fatigue) = 35sec, Push Press 9 reps (1.3x fatigue) = 29sec, transition = 5sec. Total R3 = 69sec. Part 2 subtotal = 871sec. Total workout time = 712 + 871 = 1583sec baseline for intermediate athlete. Elite athletes (L10) complete in ~960sec with superior strength, efficiency, and pacing. Recreational athletes (L1) take 2280sec with frequent breaks, lower percentages, and technique issues.