What is a good score for The Ghost?

The Ghost scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good The Ghost score?

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

What should I aim for in The Ghost?

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

How do I scale The Ghost?

The Ghost 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 The Ghost work?

The Ghost is a full-body workout that develops multiple fitness domains.

The Ghost WOD - Scaling & Strategy

Workout Description

6 ROUNDS: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

Modality Profile

Three movements: rowing (monostructural cardio), burpees (gymnastics bodyweight), and double-unders (gymnastics bodyweight coordination). Two gymnastics movements and one monostructural movement, but given equal time domains, split evenly across all three modalities.

The Ghost

Difficulty:

N/A

Modality:

Your Scores:

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