What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 35:00, advanced athletes target 35:00-27:30, intermediate athletes aim for 27:30-23:00, and beginners should focus on proper form over 23:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 27:30-23:00 (intermediate level). Elite times are under 35:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do WOD?

Your WOD pace should match your fitness level. Beginners should aim to finish around 23:00 with good form, while advanced athletes can target 35:00-27:30. Always prioritize proper movement over speed.

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 Wall Ball, Push-Up, Kettlebell Swing. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:3 Bar Muscle Ups6 Toes to Bar9 KBS (53/35).REST 3 Minutes.5 ROUNDS:6 Handstand Push Ups12 Wall Balls (20/14)18 KBS (53/35).REST 3 Minutes.5 ROUNDS:12 Pull Ups24 Push Ups36 Double Unders

Benchmark Times for WOD

Elite: <15:00
Advanced: 17:00-19:00
Intermediate: 21:00-23:00
Beginner: >35:00

Movements

Wall Ball
Push-Up
Kettlebell Swing
Toes-to-Bar
Bar Muscle-Up
Handstand Push-Up
Pull-Up
Double-Under

Benchmark Notes

This is a 3-part workout with prescribed rest periods. Part 1: 5 rounds of 3 Bar Muscle Ups (4 sec/rep fresh, degrading to 6 sec by round 5), 6 Toes to Bar (2 sec/rep fresh, degrading to 3 sec), 9 KBS (1.8 sec/rep fresh, degrading to 2.2 sec). Round times: R1=42s, R2=46s, R3=52s, R4=58s, R5=66s. Total Part 1: 264s + transitions (20s) = 284s. REST 3 minutes (180s). Part 2: 5 rounds of 6 HSPU (8 sec/rep in complex WOD, degrading to 12 sec), 12 Wall Balls (2.5 sec/rep fresh, degrading to 3.5 sec), 18 KBS (1.8 sec/rep fresh, degrading to 2.2 sec). Round times: R1=102s, R2=108s, R3=120s, R4=132s, R5=150s. Total Part 2: 612s + transitions (25s) = 637s. REST 3 minutes (180s). Part 3: 5 rounds of 12 Pull Ups (1.5 sec/rep fresh, degrading to 2.5 sec), 24 Push Ups (1.2 sec/rep fresh, degrading to 1.8 sec), 36 Double Unders (0.5 sec/rep in rhythm, accounting for misses). Round times: R1=75s, R2=82s, R3=92s, R4=102s, R5=114s. Total Part 3: 465s + transitions (20s) = 485s. Total workout time for average athlete: 284s + 180s + 637s + 180s + 485s = 1766s. Elite athletes complete 20% faster, recreational athletes 25% slower, with scaling adjustments for beginners.