What is a good score for Extra?

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

What is considered a good Extra score?

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

What should I aim for in Extra?

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

How do I scale Extra?

Extra 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 Extra work?

Extra primarily works the muscles involved in GHD Hip Extension, Ring Support, GHD Sit-Up. This workout develops multiple fitness domains.

Extra WOD - Scaling & Strategy

Workout Description

25 box step over 30# DB3 rounds:10 Ring support alternating leg raise 10 GHD sit-up10 GHD back extension

Why This Workout Is Medium

The 30# DB box step overs are light and manageable across 75 total reps. However, ring support alternating leg raises demand real gymnastics strength and stability — a limiting factor for many average athletes. GHD sit-ups (30 total) are low enough in volume to avoid the notorious DOMS trap. The movements don't severely interfere with each other, and the 3-round structure with transitions provides passive recovery, keeping this solidly in the medium range.

Training Focus

This workout develops the following fitness attributes:

Stamina (6/10): Seventy-five total box step overs plus repeated ring support holds and GHD reps accumulate meaningful muscular endurance stress, particularly in the core, hips, and posterior chain across all three rounds.

Flexibility (5/10): GHD sit-ups and back extensions demand solid hip flexor, lumbar, and hamstring range of motion. Ring support alternating leg raises also require adequate hip mobility and posterior chain length to execute properly.

Endurance (4/10): Three rounds of box step overs with dumbbell elevate heart rate moderately, but total work duration is relatively short with limited sustained cardiovascular demand across the workout.

Speed (3/10): With only three rounds and moderate rep counts, this workout rewards steady, consistent pacing rather than sprint cycling. Transitions are simple, and there is no significant time pressure driving speed.

Strength (2/10): Thirty-pound dumbbells represent a light load for step overs, and all remaining movements are bodyweight. Minimal maximal force production is required; this is not a strength-focused session.

Power (1/10): Box step overs, ring support leg raises, and GHD movements are all slow, controlled, and deliberate. There are no explosive or ballistic demands embedded in this workout structure.

Attribute	Score	Explanation
Endurance	4/10	Three rounds of box step overs with dumbbell elevate heart rate moderately, but total work duration is relatively short with limited sustained cardiovascular demand across the workout.
Stamina	6/10	Seventy-five total box step overs plus repeated ring support holds and GHD reps accumulate meaningful muscular endurance stress, particularly in the core, hips, and posterior chain across all three rounds.
Strength	2/10	Thirty-pound dumbbells represent a light load for step overs, and all remaining movements are bodyweight. Minimal maximal force production is required; this is not a strength-focused session.
Flexibility	5/10	GHD sit-ups and back extensions demand solid hip flexor, lumbar, and hamstring range of motion. Ring support alternating leg raises also require adequate hip mobility and posterior chain length to execute properly.
Power	1/10	Box step overs, ring support leg raises, and GHD movements are all slow, controlled, and deliberate. There are no explosive or ballistic demands embedded in this workout structure.
Speed	3/10	With only three rounds and moderate rep counts, this workout rewards steady, consistent pacing rather than sprint cycling. Transitions are simple, and there is no significant time pressure driving speed.

Attribute

Score

Explanation

Endurance

4/10

Three rounds of box step overs with dumbbell elevate heart rate moderately, but total work duration is relatively short with limited sustained cardiovascular demand across the workout.

Stamina

6/10

Seventy-five total box step overs plus repeated ring support holds and GHD reps accumulate meaningful muscular endurance stress, particularly in the core, hips, and posterior chain across all three rounds.

Strength

2/10

Thirty-pound dumbbells represent a light load for step overs, and all remaining movements are bodyweight. Minimal maximal force production is required; this is not a strength-focused session.

Flexibility

5/10

GHD sit-ups and back extensions demand solid hip flexor, lumbar, and hamstring range of motion. Ring support alternating leg raises also require adequate hip mobility and posterior chain length to execute properly.

Power

1/10

Box step overs, ring support leg raises, and GHD movements are all slow, controlled, and deliberate. There are no explosive or ballistic demands embedded in this workout structure.

Speed

3/10

With only three rounds and moderate rep counts, this workout rewards steady, consistent pacing rather than sprint cycling. Transitions are simple, and there is no significant time pressure driving speed.

25 box step over 30# DB3 rounds:10 Ring support alternating leg raise 10 GHD sit-up10 GHD back extension

Difficulty:

Medium

Modality:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Modality Profile

Training Profile

Extra

Training Profile

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