What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 13:00, advanced athletes target 13:00-9:30, intermediate athletes aim for 9:30-7:20, and beginners should focus on proper form over 7:20.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 9:30-7:20 (intermediate level). Elite times are under 13:00, 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 7:20 with good form, while advanced athletes can target 13:00-9:30. 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 Wall Ball, Burpee. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

21-15-9Wall Balls (20/14)Burpees

Benchmark Times for WOD

Elite: <3:30
Advanced: 4:15-5:30
Intermediate: 6:30-7:20
Beginner: >13:00

Movements

Wall Ball
Burpee

Benchmark Notes

This is 90 total reps: 45 wall balls at 20 lb and 45 burpees. L8 (~5:30) reflects a strong RX athlete holding roughly 3.5-3.7 sec per total rep including transitions. L9 (~4:15) requires much faster burpee cycling and near-unbroken wall balls, while L10 (~3:30) is reserved for near-elite sprint density with minimal transition or fatigue leakage.