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 Wall Walk, Jumping Lunge, Dumbbell Push Press. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

20 Minute AMRAP:5 Wall Walks 10 Jumping Lunges15 DB Push Press (50/35)

Movements

Wall Walk
Jumping Lunge
Dumbbell Push Press

Benchmark Notes

20-minute AMRAP with Wall Walks, Jumping Lunges, and DB Push Press. Round analysis: Each round takes approximately 2.5-3 minutes initially. Wall Walks: 8-12 sec each (40-60 sec per 5 reps), scaling to 12-15 sec in later rounds due to shoulder/core fatigue. Jumping Lunges: 1 sec each (10 sec per 10 reps), minimal fatigue impact. DB Push Press: 2-3 sec each at 50/35 lbs (30-45 sec per 15 reps), increasing to 3-4 sec with shoulder fatigue. Transitions: 3-5 sec between movements. Round 1-2: 2:30-3:00. Round 3-4: 3:00-3:30 (1.15x fatigue multiplier). Round 5-6: 3:30-4:00 (1.3x multiplier). Round 7+: 4:00-4:30 (1.5x multiplier). Elite athletes complete 10-11 rounds, average CrossFitters 6-7 rounds, beginners 2-3 rounds. The shoulder-intensive nature creates significant fatigue accumulation affecting both wall walks and push press.

WOD

20 Minute AMRAP:5 10 15 (50/35)

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

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