What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 0:3.5, advanced athletes target 0:3.5-0:5.5, intermediate athletes aim for 0:5.5-0:7.5, and beginners should focus on proper form over 0:7.5.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 0:5.5-0:7.5 (intermediate level). Elite times are under 0:3.5, 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 0:7.5 with good form, while advanced athletes can target 0:3.5-0:5.5. 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 Double-Under, Toes-to-Bar, Squat Snatch. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

12 Minute AMRAP:30 Double Unders6 Toes to Bar3 Squat Snatch (135/95)

Benchmark Times for WOD

Elite: <0:11.5
Advanced: 0:10.5-0:9.5
Intermediate: 0:8.5-0:7.5
Beginner: >0:3.5

Movements

Double-Under
Toes-to-Bar
Squat Snatch

Benchmark Notes

This is a 12-minute AMRAP with 30 Double Unders (15 seconds), 6 Toes to Bar (12 seconds), and 3 Squat Snatch at 135/95 (15 seconds). Fresh round time is approximately 42 seconds. Round 1-2: 42 seconds each (1.4 minutes total). Round 3-4: Apply 1.15x fatigue = 48 seconds each (2.0 minutes total, 3.4 cumulative). Round 5-6: Apply 1.25x fatigue = 52 seconds each (2.2 minutes total, 5.6 cumulative). Round 7-8: Apply 1.4x fatigue = 58 seconds each (2.3 minutes total, 7.9 cumulative). Round 9+: Apply 1.6x fatigue = 67 seconds each. Add 3 seconds transition between movements per round. Elite athletes (L10) complete 12+ rounds, recreational athletes (L1) complete 3-4 rounds. The squat snatch at this weight becomes the limiting factor, with grip fatigue from double unders affecting toes to bar performance significantly.