What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 35:00, advanced athletes target 35:00-27:00, intermediate athletes aim for 27:00-23:30, and beginners should focus on proper form over 23:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 27:00-23:30 (intermediate level). Elite times are under 35:00, 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 23:30 with good form, while advanced athletes can target 35:00-27:00. 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, Thruster, Burpee. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

8 ROUNDS:400m Run12 DB Thrusters (50/35)12 Burpees25 Double Unders

Benchmark Times for WOD

Elite: <18:40
Advanced: 19:40-20:50
Intermediate: 22:00-23:30
Beginner: >35:00

Movements

Run
Thruster
Burpee
Double-Under

Benchmark Notes

This is an 8-round workout with 400m runs, 12 DB thrusters (50/35), 12 burpees, and 25 double unders per round. Breaking down by round with progressive fatigue: Round 1-2 (fresh): 400m run = 90-100 sec, 12 thrusters = 24-30 sec, 12 burpees = 36-42 sec, 25 double unders = 12-15 sec, transitions = 6 sec total. Round time: 168-193 sec. Rounds 3-4 (1.1-1.2x fatigue): Run stays similar (cardio recovery), thrusters slow to 28-36 sec, burpees to 40-50 sec, double unders to 14-18 sec. Round time: 182-214 sec. Rounds 5-6 (1.3x fatigue): Thrusters 32-42 sec, burpees 47-58 sec, double unders 16-20 sec. Round time: 195-230 sec. Rounds 7-8 (1.5x fatigue): Significant breakdown - thrusters 36-48 sec with set breaks, burpees 54-68 sec, double unders 18-24 sec with trips. Round time: 208-250 sec. Elite (L10): Maintains form throughout, minimal set breaking. ~1050 sec total. Advanced (L8-L9): Some fatigue management, occasional set breaks. 1120-1250 sec. Intermediate (L5-L7): Noticeable slowing, regular set breaks on thrusters and burpees. 1320-1500 sec. Novice (L2-L4): Significant fatigue, frequent breaks, potential scaling. 1620-1800 sec. Beginner (L1): May need to scale weights or movements. 2100+ sec.