What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 35:00, advanced athletes target 35:00-27:00, intermediate athletes aim for 27:00-23:15, and beginners should focus on proper form over 23:15.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 27:00-23:15 (intermediate level). Elite times are under 35:00, 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 23:15 with good form, while advanced athletes can target 35:00-27:00. 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 Ball, Row, Double-Under. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

1k Row50 Double Unders50 Wall Balls (20/14)800m Row40 Double Unders40 Wall Balls (20/14)600m Row30 Double Unders30 DB Thrusters (50/35)400m Row20 Double Unders20 DB Thrusters (50/35)200m Row10 Double Unders10 DB Thrusters (50/35)

Benchmark Times for WOD

Elite: <18:30
Advanced: 19:30-20:30
Intermediate: 21:45-23:15
Beginner: >35:00

Movements

Wall Ball
Row
Double-Under
Dumbbell Thruster

Benchmark Notes

This descending ladder workout combines rowing, double unders, and weighted movements. Round-by-round breakdown: Round 1 (1000m row + 50 DU + 50 WB): Row 240-270s, DU 25-30s (0.5s/rep), Wall balls 100-125s (2-2.5s/rep), transitions 15s = 380-440s. Round 2 (800m row + 40 DU + 40 WB): Row 185-210s, DU 20-24s, Wall balls 80-100s (fatigue multiplier 1.1x), transitions 12s = 297-346s. Round 3 (600m row + 30 DU + 30 thrusters): Row 140-165s, DU 15-18s, DB thrusters 90-120s (3-4s/rep, heavier load), transitions 10s = 255-313s. Round 4 (400m row + 20 DU + 20 thrusters): Row 95-115s, DU 10-12s, DB thrusters 60-80s (1.2x fatigue), transitions 8s = 173-215s. Round 5 (200m row + 10 DU + 10 thrusters): Row 48-58s, DU 5-6s, DB thrusters 30-40s (1.3x fatigue), transitions 5s = 88-109s. Total movement time: 1193-1423s + accumulated fatigue and mental breakdown in later rounds. Elite athletes (L10): 1110s maintain consistent pace with minimal rest. Recreational athletes (L1): 2100s with significant set breaking on thrusters and longer transitions.