What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 2.5 rounds, advanced athletes target 4.5 rounds-2.5 rounds, intermediate athletes aim for 6.5 rounds-4.5 rounds, and beginners should focus on proper form over hitting 6.5 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 6.5 rounds-4.5 rounds (intermediate level). Elite scores are over 2.5 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in WOD?

Your WOD target should match your fitness level. Beginners should aim for around 6.5 rounds with good form, while advanced athletes can target 4.5 rounds-2.5 rounds. Always prioritize proper movement over maximum reps.

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 Back Squat, Power Clean, Thruster. This workout develops muscular endurance.

WOD WOD - Scaling & Strategy

Workout Description

15 Minute Cap: Find 3RM in Back Squat Then, 20 Minute AMRAP: 5 Power Cleans @ 50% of 3RM Back Squat 4 Thrusters @ 50% of 3RM Back Squat 40 Double Unders

Why This Workout Is Hard

The 15-minute cap for finding a 3RM creates time pressure on heavy lifting, potentially compromising form or forcing suboptimal loads. The 20-minute AMRAP at 50% of that 3RM means significant weight (likely 135-185lbs) for continuous barbell cycling between power cleans and thrusters with no rest. The combination of pre-fatigued legs from heavy squats, moderate-heavy barbell movements without breaks, and 20 minutes of continuous work creates substantial cumulative fatigue across multiple systems.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High rep volume over 20 minutes will heavily tax muscular endurance, particularly shoulders and legs from repeated thrusters and power cleans.

Endurance (7/10): The 20-minute AMRAP creates significant cardiovascular demand, especially with continuous cycling through power cleans, thrusters, and double unders without programmed rest.

Power (7/10): Power cleans are explosive by nature, thrusters require power from bottom position, and double unders demand rapid coordination and power.

Strength (6/10): Finding a 3RM back squat tests near-maximal strength, while the AMRAP uses moderate loads at 50% for sustained work.

Speed (6/10): Success depends on maintaining fast transitions between movements and quick cycling of double unders to maximize rounds completed.

Flexibility (4/10): Power cleans require full squat mobility and overhead position, thrusters demand front rack flexibility, creating moderate mobility demands throughout.

Scaling Options

Reduce 3RM load to comfortable working weight if mobility/injury concerns. For AMRAP: Use 40-45% of 3RM instead of 50%. Substitute power cleans with hang power cleans or front squats. Replace thrusters with front squats + push press. Scale to 80 single unders or 20 lateral hops. Consider 15-minute time cap for newer athletes.

Scaling Explanation

Scale the 3RM if athlete lacks squat mobility or has injury history - focus on movement quality over load. Scale AMRAP weight if athlete can't maintain smooth barbell cycling - should complete 2-3 reps unbroken consistently. Substitute double unders if athlete gets fewer than 10 consecutively. Target 3-4 complete rounds for scaled athletes while maintaining moderate intensity throughout.

Intended Stimulus

Hybrid session combining maximal strength development with moderate-duration conditioning. The 3RM builds strength and CNS activation. The 20-minute AMRAP targets glycolytic and oxidative systems, emphasizing power endurance and barbell cycling efficiency under fatigue. Primary challenge shifts from pure strength to sustained power output with moderate loading.

Coach Insight

For the 3RM: Take 3-4 minutes between heavy attempts, maintain consistent depth and setup. For the AMRAP: Start conservatively - aim for 4-5 rounds total. Power cleans should be smooth singles or quick touch-and-go. Break thrusters early (3-2 or 2-2-1) before failure. Double unders in 1-2 sets max - don't chase big unbroken sets. Focus on consistent transitions - rest 10-15 seconds between movements. The weight will feel light initially but accumulates quickly after round 3.

Benchmark Notes

This is a 20-minute AMRAP with moderate weight barbell movements and double-unders. Round analysis: Each round = 5 Power Cleans + 4 Thrusters (at 50% 3RM Back Squat) + 40 Double-Unders. Assuming 3RM Back Squat averages ~200lb, working weight is ~100lb (135/95 scaled). Round 1 (fresh): Power Cleans 2.5 sec/rep = 12.5 sec, Thrusters 2.5 sec/rep = 10 sec, 40 DUs at 0.5 sec/rep = 20 sec, transitions 15 sec = 57.5 sec total. Rounds 2-3: 1.1x fatigue = 63 sec/round. Rounds 4-5: 1.2x fatigue = 69 sec/round. Rounds 6-7: 1.3x fatigue = 75 sec/round. Rounds 8-10: 1.5x fatigue = 86 sec/round. Elite athletes (L10) maintain pace better and complete 11+ rounds. Advanced (L8-L9) complete 9-10 rounds. Intermediate (L5-L7) complete 6-8 rounds accounting for set breaking on barbell movements and occasional DU misses. Beginners (L1-L3) struggle with barbell cycling and DU efficiency, completing 2-4 rounds with frequent breaks.

Attribute	Score	Explanation
Endurance	7/10	The 20-minute AMRAP creates significant cardiovascular demand, especially with continuous cycling through power cleans, thrusters, and double unders without programmed rest.
Stamina	8/10	High rep volume over 20 minutes will heavily tax muscular endurance, particularly shoulders and legs from repeated thrusters and power cleans.
Strength	6/10	Finding a 3RM back squat tests near-maximal strength, while the AMRAP uses moderate loads at 50% for sustained work.
Flexibility	4/10	Power cleans require full squat mobility and overhead position, thrusters demand front rack flexibility, creating moderate mobility demands throughout.
Power	7/10	Power cleans are explosive by nature, thrusters require power from bottom position, and double unders demand rapid coordination and power.
Speed	6/10	Success depends on maintaining fast transitions between movements and quick cycling of double unders to maximize rounds completed.

Attribute

Score

Explanation

Endurance

7/10

The 20-minute AMRAP creates significant cardiovascular demand, especially with continuous cycling through power cleans, thrusters, and double unders without programmed rest.

Stamina

8/10

High rep volume over 20 minutes will heavily tax muscular endurance, particularly shoulders and legs from repeated thrusters and power cleans.

Strength

6/10

Finding a 3RM back squat tests near-maximal strength, while the AMRAP uses moderate loads at 50% for sustained work.

Flexibility

4/10

Power cleans require full squat mobility and overhead position, thrusters demand front rack flexibility, creating moderate mobility demands throughout.

Power

7/10

Power cleans are explosive by nature, thrusters require power from bottom position, and double unders demand rapid coordination and power.

Speed

6/10

Success depends on maintaining fast transitions between movements and quick cycling of double unders to maximize rounds completed.

15 Minute Cap: Find 3RM in Then, 20 Minute AMRAP: 5 @ 50% of 3RM 4 @ 50% of 3RM 40

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

WOD

Training Profile

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