What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 17:00, advanced athletes target 17:00-13:30, intermediate athletes aim for 13:30-11:30, and beginners should focus on proper form over 11:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 13:30-11:30 (intermediate level). Elite times are under 17:00, 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 11:30 with good form, while advanced athletes can target 17:00-13:30. 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 Row, Thruster, Double-Under. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

4 ROUNDS:1k Row20 Thrusters (95/65)30 Double Unders

Benchmark Times for WOD

Elite: <7:30
Advanced: 8:30-9:30
Intermediate: 10:30-11:30
Beginner: >17:00

Movements

Row
Thruster
Double-Under

Benchmark Notes

This is a 4-round for-time workout with mixed modal components. Round breakdown: 1000m row (195-270s fresh), 20 thrusters at 95/65 (40-60s fresh), 30 double unders (15-30s fresh). Fresh total per round: 250-360s. With fatigue multipliers: Round 1: 1.0x (280s elite, 360s novice), Round 2: 1.1x (308s elite, 396s novice), Round 3: 1.2x (336s elite, 432s novice), Round 4: 1.3x (364s elite, 468s novice). Transition time between movements: 5-15s per transition × 3 transitions × 4 rounds = 60-180s total. Set breaking on thrusters (rounds 3-4) and double unders adds 10-30s per round. Total calculated times: Elite (L10): 7.5 min, Advanced (L8): 8.5 min, Intermediate (L5): 11.5 min, Novice (L2): 15 min, Beginner (L1): 17 min.