What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 75 reps, advanced athletes target 145 reps-75 reps, intermediate athletes aim for 215 reps-145 reps, and beginners should focus on proper form over hitting 215 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 215 reps-145 reps (intermediate level). Elite scores are over 75 reps, 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 215 reps with good form, while advanced athletes can target 145 reps-75 reps. 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 Double-Under, Bar Muscle-Up, Pull-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

50 Double UndersMAX REPS: Bar Muscle Ups40 Double UndersMAX REPS: Pull Ups30 Double UndersMAX REPS: Strict Handstand Push UPs20 Double UndersMAX REPS: Push Ups10 Double Unders.50 Calorie BikeMAX REPS: Bar Muscle Ups40 Calorie BikeMAX REPS: Pull Ups30 Calorie BikeMAX REPS: Strict Handstand Push UPs20 Calorie BikeMAX REPS: Push Ups10 Calorie Bike.50 Calorie RowMAX REPS: Bar Muscle Ups40 Calorie RowMAX REPS: Pull Ups30 Calorie RowMAX REPS: Strict Handstand Push UPs20 Calorie RowMAX REPS: Push Ups10 Calorie Row.

Movements

Double-Under
Bar Muscle-Up
Pull-Up
Handstand Push-Up
Push-Up
Calorie Bike
Row

Benchmark Notes

This is a 15-round workout with 3 different cardio modalities. Each round consists of cardio work followed by max reps of a strength/gymnastics movement. Round breakdown: Rounds 1-5 (Double Unders): 50+40+30+20+10 = 150 DU total, plus max reps of Bar Muscle Ups, Pull Ups, Strict HSPU, Push Ups, and Bar Muscle Ups again. Rounds 6-10 (Bike): 50+40+30+20+10 = 150 cal total, same max rep pattern. Rounds 11-15 (Row): 50+40+30+20+10 = 150 cal total, same pattern. For max rep segments: Elite athletes might achieve 8-12 bar muscle ups, 15-25 pull ups, 8-15 strict HSPU, 20-35 push ups per round when fresh. However, significant fatigue accumulates across 15 rounds. Early rounds (1-5): near-peak performance. Middle rounds (6-10): 15-25% decline due to cardio fatigue and grip/shoulder accumulation. Final rounds (11-15): 25-40% decline as all energy systems are taxed. Conservative estimates for total max reps across all 15 rounds: L1 (75 reps - beginners doing scaled movements), L5 (215 reps - average CrossFitter), L9 (355 reps - elite athlete maintaining high output despite fatigue). The cardio portions serve as active recovery between max effort sets but also contribute to overall fatigue.

WOD

50 Double UndersMAX REPS: 40 Double UndersMAX REPS: 30 Double UndersMAX REPS: 20 Double UndersMAX REPS: 10 .50 Calorie BikeMAX REPS: 40 Calorie BikeMAX REPS: 30 Calorie BikeMAX REPS: 20 Calorie BikeMAX REPS: 10 .50 Calorie RowMAX REPS: 40 Calorie RowMAX REPS: 30 Calorie RowMAX REPS: 20 Calorie RowMAX REPS: 10 .

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

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