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 35:00-28:30, intermediate athletes aim for 28:30-24:00, 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 28:30-24:00 (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 24:00 with good form, while advanced athletes can target 35:00-28:30. 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 Run, Toes-to-Bar, Air Squat. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

8 ROUNDS:400m Run8 Toes to Bar16 Air Squats to Medicine Ball

Benchmark Times for WOD

Elite: <18:00
Advanced: 19:30-21:00
Intermediate: 22:30-24:00
Beginner: >35:00

Movements

Run
Toes-to-Bar
Air Squat

Benchmark Notes

Base times per round: 400m run = 90-105 sec, 8 T2B = 16-24 sec, 16 air squats to med ball = 20-28 sec. Fresh round = 126-157 sec. Applied round-based fatigue: Rounds 1-2 (1.0x), Rounds 3-4 (1.1x), Rounds 5-6 (1.25x), Rounds 7-8 (1.4x). Added 5 sec transition between movements. Total calculation: Elite (L10): 8 rounds × 135 sec avg = 1080 sec. Applied progressive degradation across levels with 12-15% increases per level for this medium-duration workout. Recreational athletes (L1) need 2100 sec due to longer runs (120+ sec), broken T2B sets, and extended rest periods.