What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 34:00, advanced athletes target 34:00-27:00, intermediate athletes aim for 27:00-23:30, and beginners should focus on proper form over 23:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 27:00-23:30 (intermediate level). Elite times are under 34:00, 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 23:30 with good form, while advanced athletes can target 34:00-27:00. 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 Wall Walk. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

6 ROUNDS:200m Run5 Wall Walks10 Suitcase Deadlift (135/95)*.*Each Round switch side DL is preformed

Benchmark Times for WOD

Elite: <19:00
Advanced: 20:00-21:00
Intermediate: 22:10-23:30
Beginner: >34:00

Movements

Wall Walk

Benchmark Notes

6 ROUNDS: 200m Run + 5 Wall Walks + 10 Suitcase Deadlift (135/95). ROUND 1-2 (Fresh): 200m run = 35-42 sec, 5 wall walks = 50-60 sec (10-12 sec each), 10 suitcase DL = 25-30 sec, transitions = 8 sec. Total per round = 118-140 sec. ROUND 3-4 (1.15x fatigue): Run = 40-48 sec, wall walks = 58-69 sec, DL = 29-35 sec, transitions = 10 sec. Total = 137-162 sec. ROUND 5-6 (1.3x fatigue): Run = 46-55 sec, wall walks = 65-78 sec, DL = 33-39 sec, transitions = 12 sec. Total = 156-184 sec. Wall walks become significantly harder due to shoulder fatigue and grip issues from deadlifts. Elite athletes maintain better pacing and technique throughout. Total workout time ranges from 19-34 minutes across skill levels.