What is a good score for SWOD?

Good scores for SWOD depend on your fitness level: Elite athletes achieve over 24 reps, advanced athletes target 36 reps-24 reps, intermediate athletes aim for 48 reps-36 reps, and beginners should focus on proper form over hitting 48 reps.

What is considered a good SWOD score?

A good SWOD score for most CrossFit athletes is between 48 reps-36 reps (intermediate level). Elite scores are over 24 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in SWOD?

Your SWOD target should match your fitness level. Beginners should aim for around 48 reps with good form, while advanced athletes can target 36 reps-24 reps. Always prioritize proper movement over maximum reps.

SWOD 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 SWOD work?

SWOD primarily works the muscles involved in Tempo Back Squat, Dumbbell Shoulder Press. This workout develops multiple fitness domains.

SWOD WOD - Scaling & Strategy

Workout Description

6 ROUNDS: 30 Second Cap: 3 Tempo Back Squat (6/2/x) @ ~60% of 1-RM REST 30 Seconds 30 Second Cap: MAX REPS: Alternating DB Shoulder Press @ 8 RM to 12 RM REST 30 Seconds

Why This Workout Is Medium

While individual elements are manageable - tempo back squats at 60% 1RM and moderate DB shoulder press - the 30-second work caps create time pressure that elevates difficulty. The tempo squats (6/2/x) under time constraint will challenge most athletes to complete 3 reps, and the shoulder press becomes a sprint after posterior chain fatigue. However, the 30-second rest periods provide adequate recovery, and the overall volume remains reasonable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

Strength (7/10): Back squats at 60% 1RM with controlled tempo and shoulder press at 8-12 RM load create significant strength demands.

Stamina (6/10): Alternating DB shoulder press at 8-12 RM targets muscular endurance, while tempo squats add sustained tension creating moderate stamina demands.

Flexibility (4/10): Tempo back squats require good hip and ankle mobility, while overhead pressing demands adequate shoulder and thoracic spine flexibility.

Endurance (3/10): Short 30-second work periods with 30-second rest create moderate cardiovascular demand, but full recovery between efforts limits aerobic challenge.

Speed (2/10): 30-second rest periods allow complete recovery between efforts, eliminating time pressure and rapid movement cycling demands.

Power (1/10): Controlled tempo squats eliminate explosive component, and shoulder press focuses on strength endurance rather than explosive power output.

Scaling Options

Reduce back squat to 50-55% if tempo cannot be maintained. Substitute goblet squats with same tempo for beginners. For shoulder press, use lighter DBs (5-10 RM range) or switch to seated variation. Advanced athletes can increase squat percentage to 65-70% or add pause at bottom of press. Consider 4-5 rounds for newer athletes.

Scaling Explanation

Scale squat weight if athlete cannot maintain 6-second eccentric or 2-second pause - tempo integrity is more important than load. Scale DB weight if athlete cannot achieve 8+ quality reps in first round or if shoulders fatigue to point of compensation. Goal is consistent movement quality throughout all 6 rounds while maximizing press volume.

Intended Stimulus

Moderate-intensity strength endurance workout targeting the phosphagen and glycolytic energy systems over 12 minutes. Primary challenge is maintaining heavy squat quality under fatigue while maximizing shoulder press volume. The tempo squats build strength and positional awareness, while the alternating presses test unilateral stability and power endurance.

Coach Insight

Focus on consistent tempo execution - 6 seconds down, 2 second pause, explosive up. Use the 30-second rest to set up properly for each squat set. For DB presses, establish a steady rhythm and avoid grinding reps - if you can't maintain crisp lockouts, reduce weight. The alternating pattern allows brief recovery between arms. Plan for 15-20 total presses per round early, expect 10-15 in later rounds as fatigue sets in.

Benchmark Notes

This workout consists of 6 rounds alternating between tempo back squats (3 reps per round, total 18 reps - not counted toward score) and max rep alternating DB shoulder press in 30-second windows. Score is total DB shoulder press reps across all 6 rounds. Round 1: Fresh state, 8-12 RM load allows 10-15 reps in 30 seconds. Round 2: Minimal fatigue, 9-14 reps (1.05x multiplier). Round 3: Building fatigue, 8-13 reps (1.1x multiplier). Round 4: Moderate fatigue, 7-12 reps (1.15x multiplier). Round 5: Significant fatigue, 6-11 reps (1.2x multiplier). Round 6: High fatigue, 5-10 reps (1.25x multiplier). Elite athletes (L10): 15+14+13+12+11+10 = 75+ reps. Advanced (L8): 13+12+11+10+9+8 = 63 reps. Intermediate (L6): 11+10+9+8+7+6 = 51 reps. Recreational (L4): 9+8+7+6+5+4 = 39 reps. Beginner (L2): 7+6+5+4+3+2 = 27 reps. The 30-second rest periods allow partial recovery but not full, creating progressive fatigue across rounds.

Attribute	Score	Explanation
Endurance	3/10	Short 30-second work periods with 30-second rest create moderate cardiovascular demand, but full recovery between efforts limits aerobic challenge.
Stamina	6/10	Alternating DB shoulder press at 8-12 RM targets muscular endurance, while tempo squats add sustained tension creating moderate stamina demands.
Strength	7/10	Back squats at 60% 1RM with controlled tempo and shoulder press at 8-12 RM load create significant strength demands.
Flexibility	4/10	Tempo back squats require good hip and ankle mobility, while overhead pressing demands adequate shoulder and thoracic spine flexibility.
Power	1/10	Controlled tempo squats eliminate explosive component, and shoulder press focuses on strength endurance rather than explosive power output.
Speed	2/10	30-second rest periods allow complete recovery between efforts, eliminating time pressure and rapid movement cycling demands.

Attribute

Score

Explanation

Endurance

3/10

Short 30-second work periods with 30-second rest create moderate cardiovascular demand, but full recovery between efforts limits aerobic challenge.

Stamina

6/10

Alternating DB shoulder press at 8-12 RM targets muscular endurance, while tempo squats add sustained tension creating moderate stamina demands.

Strength

7/10

Back squats at 60% 1RM with controlled tempo and shoulder press at 8-12 RM load create significant strength demands.

Flexibility

4/10

Tempo back squats require good hip and ankle mobility, while overhead pressing demands adequate shoulder and thoracic spine flexibility.

Power

1/10

Controlled tempo squats eliminate explosive component, and shoulder press focuses on strength endurance rather than explosive power output.

Speed

2/10

30-second rest periods allow complete recovery between efforts, eliminating time pressure and rapid movement cycling demands.

6 ROUNDS: 30 Second Cap: 3 Tempo Back Squat (6/2/x) @ ~60% of 1-RM REST 30 Seconds 30 Second Cap: MAX REPS: Alternating DB Shoulder Press @ 8 RM to 12 RM REST 30 Seconds

Difficulty:

Medium

Modality:

Stimulus:

Insight:

Scaling:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

SWOD

Training Profile

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