What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 2.5 reps, advanced athletes target 3.8 reps-2.5 reps, intermediate athletes aim for 4.7 reps-3.8 reps, and beginners should focus on proper form over hitting 4.7 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 4.7 reps-3.8 reps (intermediate level). Elite scores are over 2.5 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 4.7 reps with good form, while advanced athletes can target 3.8 reps-2.5 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 Push-Up, Burpee Chest-to-Bar Pull-Up, Toes-to-Bar. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:1.5 Minute AMRAP:3 Burpee Chest to Ring Pull Ups5 Toes to Bar9 Push Ups30 Second REST

Movements

Push-Up
Burpee Chest-to-Bar Pull-Up
Toes-to-Bar

Benchmark Notes

This is a 5-round AMRAP with 1.5-minute work periods and 30-second rest. Each round contains: 3 Burpee Chest-to-Ring Pull-Ups (highly technical, ~8-12 sec each fresh), 5 Toes-to-Bar (~2 sec each fresh), 9 Push-Ups (~1.5 sec each fresh). Round 1 baseline: Burpee C2R PUs = 30 sec, T2B = 10 sec, Push-ups = 13.5 sec, transitions = 6 sec = 59.5 sec total, leaving 20.5 sec for partial next round. Applied fatigue multipliers: Round 2 (1.1x), Round 3 (1.2x), Round 4 (1.3x), Round 5 (1.5x). The burpee chest-to-ring pull-up is extremely demanding on grip and shoulders, causing significant breakdown. Elite athletes complete 6+ full rounds, intermediate athletes 4-5 rounds, beginners struggle to maintain movement quality after 2-3 rounds. Score represents complete rounds plus partial reps as decimal.

WOD

5 ROUNDS:1.5 Minute AMRAP:3 Burpee Chest to Ring Pull Ups5 Toes to Bar9 Push Ups30 Second REST

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This is a 5-round AMRAP with 1.5-minute work periods and 30-second rest. Each round contains: 3 Burpee Chest-to-Ring Pull-Ups (highly technical, ~8-12 sec each fresh), 5 Toes-to-Bar (~2 sec each fresh), 9 Push-Ups (~1.5 sec each fresh). Round 1 baseline: Burpee C2R PUs = 30 sec, T2B = 10 sec, Push-ups = 13.5 sec, transitions = 6 sec = 59.5 sec total, leaving 20.5 sec for partial next round. Applied fatigue multipliers: Round 2 (1.1x), Round 3 (1.2x), Round 4 (1.3x), Round 5 (1.5x). The burpee chest-to-ring pull-up is extremely demanding on grip and shoulders, causing significant breakdown. Elite athletes complete 6+ full rounds, intermediate athletes 4-5 rounds, beginners struggle to maintain movement quality after 2-3 rounds. Score represents complete rounds plus partial reps as decimal.

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