What is a good score for Let It Gooooo?

Let It Gooooo scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Let It Gooooo score?

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

What should I aim for in Let It Gooooo?

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

How do I scale Let It Gooooo?

Let It Gooooo 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 Let It Gooooo work?

Let It Gooooo primarily works the muscles involved in Straight-Arm Pull-Down, Run, Plate Hurdle. This workout develops muscular endurance.

Let It Gooooo WOD - Scaling & Strategy

Workout Description

A: .5 mile runB:100 plank step up100 plate hop100 banded lat retraction C:.5 mile run

Why This Workout Is Medium

Two short half-mile runs bookend 300 total reps of accessible movements. The 100 plank step-ups create meaningful core and shoulder fatigue, plate hops add cardiovascular stress, but banded lat retractions are low-intensity enough to serve almost as active recovery. The second run is the real test — legs and lungs are moderately taxed by then. No heavy loading or high-skill elements; most average CrossFitters complete this as written in 25-35 minutes.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Three sets of 100 reps — plank step ups, plate hops, and banded lat retractions — place significant muscular endurance demands on the core, legs, and upper back across 300 total repetitions.

Endurance (5/10): Two half-mile runs bookend the workout, providing moderate cardiovascular stimulus. Combined with high-rep bodyweight work, heart rate stays elevated, but total distance limits pure aerobic demand.

Speed (4/10): Pacing the two short runs and managing fatigue across 300 accessory reps requires steady output, but no sprint cycling or rapid transitions are demanded by the structure of this workout.

Flexibility (3/10): Plank step ups require hip flexor and shoulder mobility. Banded lat retractions involve scapular range of motion. Overall mobility demands are moderate and accessible to most athletes.

Power (2/10): Plate hops introduce a minor lateral explosive element, but plank step ups and banded retractions are controlled, low-velocity movements. Power output is minimal across the workout as a whole.

Strength (1/10): All movements use bodyweight, a light plate obstacle, or resistance band. No meaningful load for maximal force production; this is an endurance-based stimulus with negligible strength demand.

Attribute	Score	Explanation
Endurance	5/10	Two half-mile runs bookend the workout, providing moderate cardiovascular stimulus. Combined with high-rep bodyweight work, heart rate stays elevated, but total distance limits pure aerobic demand.
Stamina	8/10	Three sets of 100 reps — plank step ups, plate hops, and banded lat retractions — place significant muscular endurance demands on the core, legs, and upper back across 300 total repetitions.
Strength	1/10	All movements use bodyweight, a light plate obstacle, or resistance band. No meaningful load for maximal force production; this is an endurance-based stimulus with negligible strength demand.
Flexibility	3/10	Plank step ups require hip flexor and shoulder mobility. Banded lat retractions involve scapular range of motion. Overall mobility demands are moderate and accessible to most athletes.
Power	2/10	Plate hops introduce a minor lateral explosive element, but plank step ups and banded retractions are controlled, low-velocity movements. Power output is minimal across the workout as a whole.
Speed	4/10	Pacing the two short runs and managing fatigue across 300 accessory reps requires steady output, but no sprint cycling or rapid transitions are demanded by the structure of this workout.

Attribute

Score

Explanation

Endurance

5/10

Two half-mile runs bookend the workout, providing moderate cardiovascular stimulus. Combined with high-rep bodyweight work, heart rate stays elevated, but total distance limits pure aerobic demand.

Stamina

8/10

Three sets of 100 reps — plank step ups, plate hops, and banded lat retractions — place significant muscular endurance demands on the core, legs, and upper back across 300 total repetitions.

Strength

1/10

All movements use bodyweight, a light plate obstacle, or resistance band. No meaningful load for maximal force production; this is an endurance-based stimulus with negligible strength demand.

Flexibility

3/10

Plank step ups require hip flexor and shoulder mobility. Banded lat retractions involve scapular range of motion. Overall mobility demands are moderate and accessible to most athletes.

Power

2/10

Plate hops introduce a minor lateral explosive element, but plank step ups and banded retractions are controlled, low-velocity movements. Power output is minimal across the workout as a whole.

Speed

4/10

Pacing the two short runs and managing fatigue across 300 accessory reps requires steady output, but no sprint cycling or rapid transitions are demanded by the structure of this workout.

A: .5 mile runB:100 plank step up100 plate hop100 banded lat retraction C:.5 mile run

Difficulty:

Medium

Modality:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Modality Profile

Training Profile

Let It Gooooo

Training Profile

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