What is a good score for Work Intervals?

Work Intervals scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Work Intervals score?

A good Work Intervals score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Work Intervals?

Your Work Intervals approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Work Intervals?

Work Intervals 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 Work Intervals work?

Work Intervals primarily works the muscles involved in Air Bike, Side Plank, Dead Hang. This workout develops muscular endurance.

Work Intervals WOD - Scaling & Strategy

Workout Description

Partner A) 1K AAPartner B) Bar HangSwitch A) 900 AA B) DB suitcase hold R 90#Switch A) 800 AA B) DB suitcase hold L 90#Switch A) 700 AA B) PlankSwitch A) 600 AA B) Side plank LSwitch A) 500 AA B) Side plank RSwitch A) 400 AA B) PlankSwitch A) 300 AA B) Suitcase hold RSwitch A) 200 AA B) Suitcase hold LSwitch A) 100 AA B) Bar hangSwitch

Why This Workout Is Hard

This partner workout combines continuous isometric holds with moderate aerobic work, creating significant grip and core fatigue accumulation. The 1K-100m descending pattern forces sustained effort without built-in recovery windows. While individual movements are simple, the 90# suitcase holds and bar hangs compound grip demand across ~20+ minutes of work. The switching format prevents complete rest, making this a grinding endurance test that most average athletes will find challenging.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of isometric holds (planks, side planks, suitcase holds, bar hangs) combined with descending assault bike intervals tests muscular endurance across multiple muscle groups.

Endurance (7/10): Continuous partner switching with alternating aerobic work (1K down to 100m assault bike) maintains elevated heart rate throughout. Sustained cardiovascular demand over extended duration.

Speed (6/10): Partner switching creates frequent transitions and pacing changes. Descending assault bike intervals require tempo management. Steady cycling pace with strategic transitions.

Flexibility (4/10): Bar hangs and planks require moderate shoulder and hip mobility. Side planks demand lateral spine flexibility. Overall mobility demands are moderate, not extreme.

Strength (3/10): Primarily bodyweight and light dumbbell loads (90# suitcase holds). Isometric holds require strength maintenance but lack maximal force production demands.

Power (2/10): Assault bike work has minimal explosive demand. Isometric holds are slow, grinding efforts with no ballistic or plyometric components.

Modality Profile

Workout consists primarily of gymnastics movements (bar hang, planks, side planks - all bodyweight holds/positions). Dumbbell suitcase holds are weighted carries classified as weightlifting. Assault Bike (AA) is monostructural cardio. Breakdown: 9 gymnastics movements (bar hang, planks, side planks), 1 monostructural (assault bike), 1 weightlifting (dumbbell suitcase holds). Percentages: G=90%, M=0%, W=10%.

Attribute	Score	Explanation
Endurance	7/10	Continuous partner switching with alternating aerobic work (1K down to 100m assault bike) maintains elevated heart rate throughout. Sustained cardiovascular demand over extended duration.
Stamina	8/10	High volume of isometric holds (planks, side planks, suitcase holds, bar hangs) combined with descending assault bike intervals tests muscular endurance across multiple muscle groups.
Strength	3/10	Primarily bodyweight and light dumbbell loads (90# suitcase holds). Isometric holds require strength maintenance but lack maximal force production demands.
Flexibility	4/10	Bar hangs and planks require moderate shoulder and hip mobility. Side planks demand lateral spine flexibility. Overall mobility demands are moderate, not extreme.
Power	2/10	Assault bike work has minimal explosive demand. Isometric holds are slow, grinding efforts with no ballistic or plyometric components.
Speed	6/10	Partner switching creates frequent transitions and pacing changes. Descending assault bike intervals require tempo management. Steady cycling pace with strategic transitions.

Attribute

Score

Explanation

Endurance

7/10

Continuous partner switching with alternating aerobic work (1K down to 100m assault bike) maintains elevated heart rate throughout. Sustained cardiovascular demand over extended duration.

Stamina

8/10

High volume of isometric holds (planks, side planks, suitcase holds, bar hangs) combined with descending assault bike intervals tests muscular endurance across multiple muscle groups.

Strength

3/10

Primarily bodyweight and light dumbbell loads (90# suitcase holds). Isometric holds require strength maintenance but lack maximal force production demands.

Flexibility

4/10

Bar hangs and planks require moderate shoulder and hip mobility. Side planks demand lateral spine flexibility. Overall mobility demands are moderate, not extreme.

Power

2/10

Assault bike work has minimal explosive demand. Isometric holds are slow, grinding efforts with no ballistic or plyometric components.

Speed

6/10

Partner switching creates frequent transitions and pacing changes. Descending assault bike intervals require tempo management. Steady cycling pace with strategic transitions.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Work Intervals

Training Profile

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