What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 36:00, advanced athletes target 36:00-28:30, intermediate athletes aim for 28:30-23:00, and beginners should focus on proper form over 23:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 28:30-23:00 (intermediate level). Elite times are under 36:00, 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 23:00 with good form, while advanced athletes can target 36:00-28:30. 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 Dumbbell Deadlift, Dumbbell Front Squat, Dumbbell Push Press. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

For Time (Teams of 2):200 DB Deadlifts160 DB Front Squats120 DB Push Press80 Burpees over Erg40 DB Thusters2000m Row

Benchmark Times for WOD

Elite: <15:00
Advanced: 17:00-19:00
Intermediate: 21:00-23:00
Beginner: >36:00

Movements

Dumbbell Deadlift
Dumbbell Front Squat
Dumbbell Push Press
Burpee
Dumbbell Thruster
Row

Benchmark Notes

This is a team workout with significant volume across 6 movements. Breaking down by movement: DB Deadlifts (200 reps) - 2 reps/sec fresh = 100 sec base, split between partners = 50 sec each plus coordination = 120 sec total. DB Front Squats (160 reps) - 2.5 sec/rep with fatigue = 200 sec base, split = 100 sec each plus setup = 140 sec total. DB Push Press (120 reps) - 2.5 sec/rep with shoulder fatigue = 150 sec base, split = 75 sec each plus coordination = 110 sec total. Burpees over Erg (80 reps) - 4 sec/rep fresh but significant fatigue after previous work = 5 sec/rep = 400 sec base, split = 200 sec each but must alternate = 250 sec total. DB Thrusters (40 reps) - 3 sec/rep at this fatigue level = 120 sec base, split = 60 sec each = 80 sec total. 2000m Row - partners must split, so 1000m each = 210 sec average per person, but sequential rowing adds transition = 450 sec total. Adding transitions between movements (20 sec each x 5) = 100 sec. Total base time for average team: 120+140+110+250+80+450+100 = 1250 sec. Elite teams (L10) can maintain better pacing and coordination = 900 sec. Recreational teams (L1) struggle with heavy fatigue, longer transitions, and less efficient partnering = 2160 sec. Distribution follows team workout patterns with wider spreads due to coordination complexity.