What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 18:00, advanced athletes target 18:00-13:00, intermediate athletes aim for 13:00-10:30, and beginners should focus on proper form over 10:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 13:00-10:30 (intermediate level). Elite times are under 18:00, 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 10:30 with good form, while advanced athletes can target 18:00-13:00. 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 Kettlebell Swing. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

20 Single Arm Overhead Squat (53/35)21 Handstand Push Ups50 KBS (53/35)15 Handstand Push Ups50 KBS (53/35)9 Handstand Push Ups20 Single Arm Overhead Squat (53/35)

Benchmark Times for WOD

Elite: <6:30
Advanced: 7:30-8:30
Intermediate: 9:30-10:30
Beginner: >18:00

Movements

Kettlebell Swing

Benchmark Notes

This is a complex chipper with high-skill movements requiring detailed breakdown: Movement Analysis: - 20 Single Arm OH Squats (53/35): 2.5-3.5 sec per rep fresh = 50-70 sec - 21 HSPU: 8-12 sec per rep in complex WODs = 168-252 sec - 50 KBS (53/35): 1.5-2 sec per rep = 75-100 sec - 15 HSPU: 120-180 sec (fatigue setting in) - 50 KBS: 75-100 sec (slight fatigue) - 9 HSPU: 72-108 sec (significant fatigue) - 20 Single Arm OH Squats: 50-70 sec (fatigue) Fatigue Multipliers Applied: - First OH Squats: 1.0x = 60 sec (average) - First HSPU set: 1.0x = 210 sec (average) - First KBS: 1.0x = 87 sec - Second HSPU set: 1.2x fatigue = 180 sec - Second KBS: 1.1x = 96 sec - Third HSPU set: 1.4x fatigue = 151 sec - Final OH Squats: 1.3x = 78 sec Set Breaking Considerations: - HSPU will break into small sets (3-5 reps) with 5-15 sec rest between - Single Arm OH Squats require arm switches, adding transition time - KBS can maintain larger sets but fatigue accumulates Transition Times: - Between movements: 5-15 sec each (6 transitions = 60 sec total) Total Calculation: Elite (L10): 390 sec - minimal set breaks, efficient transitions Advanced (L7): 630 sec - moderate set breaking, some inefficiency Intermediate (L5): 690 sec - significant set breaking on HSPU Novice (L1): 1080 sec - extensive rest, possible scaling modifications Progressive time increases account for skill degradation and increased rest needs.