What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 18:00, advanced athletes target 18:00-14:30, intermediate athletes aim for 14:30-12:30, and beginners should focus on proper form over 12:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 14:30-12:30 (intermediate level). Elite times are under 18:00, 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 12:30 with good form, while advanced athletes can target 18:00-14:30. 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 Run, Lateral Burpee Over Bar. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:10 Overhead Alt Reverse Lunges (95/65)10 Lateral Barbell Burpees400m Run

Benchmark Times for WOD

Elite: <8:30
Advanced: 9:30-10:30
Intermediate: 11:30-12:30
Beginner: >18:00

Movements

Run
Lateral Burpee Over Bar

Benchmark Notes

Step-by-step calculation for 5 rounds of: 10 Overhead Alt Reverse Lunges (95/65), 10 Lateral Barbell Burpees, 400m Run. Movement analysis: Overhead Alt Reverse Lunges at 95/65 lbs require 2.5-3.5 sec per rep fresh, accounting for overhead position complexity. Lateral Barbell Burpees take 4-5 sec per rep due to lateral movement and barbell manipulation. 400m Run takes 75-120 sec based on fitness level. Round-by-round breakdown: Round 1 (fresh): Lunges 25-35 sec, Burpees 40-50 sec, Run 75-120 sec, transitions 15 sec = 155-220 sec. Round 2 (1.1x fatigue): Lunges 28-39 sec, Burpees 44-55 sec, Run 83-132 sec, transitions 15 sec = 170-241 sec. Round 3 (1.2x fatigue): Lunges 30-42 sec, Burpees 48-60 sec, Run 90-144 sec, transitions 15 sec = 183-261 sec. Round 4 (1.3x fatigue): Lunges 33-46 sec, Burpees 52-65 sec, Run 98-156 sec, transitions 15 sec = 198-282 sec. Round 5 (1.4x fatigue): Lunges 35-49 sec, Burpees 56-70 sec, Run 105-168 sec, transitions 15 sec = 211-302 sec. Total time ranges from 917 sec (elite) to 1306 sec (beginner). Applied 15% spread between levels for medium-duration workout.