What is a good score for Back Attack?

Back Attack scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Back Attack score?

A good Back Attack score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Back Attack?

Your Back Attack approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Back Attack?

Back Attack 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 Back Attack work?

Back Attack primarily works the muscles involved in Burpee Muscle-Up, Burpee, Dead Hang. This workout develops muscular endurance.

Back Attack WOD - Scaling & Strategy

Workout Description

:30 burpee:30 pull-up:30 burpee:30 pull-up1:30 rest:30 burpee pull-up :30 muscle up:30 burpee pull-up :30 muscle up1:30 rest:30 burpee muscle up:30 bar hang:30 burpee muscle up:30 bar hangA bunch of random hypertrophic back and chest work:Eccentric pull-up variationExtra muscle upsBarbell inverted row3x1:00 elliptical10 barbell rack dips10 hang power clean 95#10 inverted barbell rowA bunch of negative cable works and holds

Why This Workout Is Hard

This workout combines high-skill gymnastics movements (muscle-ups, bar hangs) with significant volume and fatigue accumulation. The 30-second work/rest intervals create continuous intensity without adequate recovery, forcing athletes to perform complex skills (muscle-ups) while fatigued. The barbell work (95# power cleans, rack dips, inverted rows) compounds grip and shoulder fatigue. While loads are moderate, the skill demands under accumulated fatigue and relentless pacing make this challenging for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of pulling variations and burpees across multiple rounds demands significant muscular endurance. Eccentric work and holds further stress muscular fatigue and sustained tension.

Endurance (7/10): Sustained 30-second intervals of burpees, pull-ups, and muscle-ups with minimal rest create moderate cardiovascular demand. The elliptical work adds aerobic stimulus, though not marathon-length duration.

Strength (6/10): Barbell work (rack dips, hang power cleans at 95#, inverted rows) and eccentric variations provide moderate strength stimulus. Loads are submaximal but challenging for sustained output.

Speed (6/10): 30-second work intervals with minimal rest demand quick movement cycling and transitions. The structured intervals force consistent pacing rather than all-out sprinting throughout.

Power (5/10): Hang power cleans and burpees contain explosive elements, but the 30-second intervals and fatigue accumulation limit true power expression. Mix of power and strength-endurance.

Flexibility (4/10): Pull-ups, muscle-ups, and burpees require moderate shoulder and hip mobility. Bar hangs and eccentric work demand some range, but not extreme positions or deep stretching.

Modality Profile

Gymnastics movements dominate: burpees, pull-ups, muscle-ups, bar hangs, eccentric pull-up variations, and dips (10 unique movements). Monostructural: elliptical (1 movement). Weightlifting: hang power clean, barbell inverted rows, barbell rack dips, and cable work (4 movements). Total: 15 unique movements. G: 10/15=67% → 70%, M: 1/15=7% → 10%, W: 4/15=27% → 20%.

Attribute	Score	Explanation
Endurance	7/10	Sustained 30-second intervals of burpees, pull-ups, and muscle-ups with minimal rest create moderate cardiovascular demand. The elliptical work adds aerobic stimulus, though not marathon-length duration.
Stamina	8/10	High volume of pulling variations and burpees across multiple rounds demands significant muscular endurance. Eccentric work and holds further stress muscular fatigue and sustained tension.
Strength	6/10	Barbell work (rack dips, hang power cleans at 95#, inverted rows) and eccentric variations provide moderate strength stimulus. Loads are submaximal but challenging for sustained output.
Flexibility	4/10	Pull-ups, muscle-ups, and burpees require moderate shoulder and hip mobility. Bar hangs and eccentric work demand some range, but not extreme positions or deep stretching.
Power	5/10	Hang power cleans and burpees contain explosive elements, but the 30-second intervals and fatigue accumulation limit true power expression. Mix of power and strength-endurance.
Speed	6/10	30-second work intervals with minimal rest demand quick movement cycling and transitions. The structured intervals force consistent pacing rather than all-out sprinting throughout.

Attribute

Score

Explanation

Endurance

7/10

Sustained 30-second intervals of burpees, pull-ups, and muscle-ups with minimal rest create moderate cardiovascular demand. The elliptical work adds aerobic stimulus, though not marathon-length duration.

Stamina

8/10

High volume of pulling variations and burpees across multiple rounds demands significant muscular endurance. Eccentric work and holds further stress muscular fatigue and sustained tension.

Strength

6/10

Barbell work (rack dips, hang power cleans at 95#, inverted rows) and eccentric variations provide moderate strength stimulus. Loads are submaximal but challenging for sustained output.

Flexibility

4/10

Pull-ups, muscle-ups, and burpees require moderate shoulder and hip mobility. Bar hangs and eccentric work demand some range, but not extreme positions or deep stretching.

Power

5/10

Hang power cleans and burpees contain explosive elements, but the 30-second intervals and fatigue accumulation limit true power expression. Mix of power and strength-endurance.

Speed

6/10

30-second work intervals with minimal rest demand quick movement cycling and transitions. The structured intervals force consistent pacing rather than all-out sprinting throughout.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Back Attack

Training Profile

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