What is a good score for Namaste?

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

What is considered a good Namaste score?

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

What should I aim for in Namaste?

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

How do I scale Namaste?

Namaste 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 Namaste work?

Namaste primarily works the muscles involved in Air Squat, Run, Plank. This workout develops muscular endurance.

Namaste WOD - Scaling & Strategy

Workout Description

For Time:400 meter run 4Rounds:25 plank plate step up50 air squats 100 meter row400 meter run

Why This Workout Is Medium

This workout is entirely bodyweight/low-skill with no barbell, making it accessible, but the cumulative volume drives the challenge. 200 total air squats combined with 800m of running creates significant leg fatigue over a likely 20-30 minute effort. The 100m rows are too short to provide real recovery. Plank plate step-ups (100 reps) add core endurance demands. Manageable for average CrossFitters, but the sustained leg volume and for-time pressure push this solidly into Medium.

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): 200 total air squats and 100 plank plate step-ups represent significant muscular endurance volume. Leg and core muscles must sustain repeated contractions across all four rounds under accumulated fatigue.

Endurance (7/10): Two 400m runs bookending 4 rounds with 100m rows creates sustained cardiovascular demand throughout. The aerobic system is continuously taxed across the full duration of this for-time workout.

Speed (5/10): The for-time format incentivizes consistent pacing and efficient transitions between movements. Pushing running splits and minimizing rest between exercises is important, but sprinting is not the primary stimulus.

Flexibility (3/10): Air squats require adequate hip and ankle mobility, and plank plate step-ups demand shoulder and core stability. Overall, movements require basic to moderate range of motion with no extreme flexibility demands.

Power (2/10): Running and rowing have minor power components at the start of each effort, but high rep counts and for-time pacing discourage explosive output. This is a sustained effort, not an explosive one.

Strength (1/10): All movements are bodyweight or minimally loaded. Air squats, plank plate step-ups, running, and rowing demand little maximal force production, making this primarily an endurance and stamina workout.

Attribute	Score	Explanation
Endurance	7/10	Two 400m runs bookending 4 rounds with 100m rows creates sustained cardiovascular demand throughout. The aerobic system is continuously taxed across the full duration of this for-time workout.
Stamina	9/10	200 total air squats and 100 plank plate step-ups represent significant muscular endurance volume. Leg and core muscles must sustain repeated contractions across all four rounds under accumulated fatigue.
Strength	1/10	All movements are bodyweight or minimally loaded. Air squats, plank plate step-ups, running, and rowing demand little maximal force production, making this primarily an endurance and stamina workout.
Flexibility	3/10	Air squats require adequate hip and ankle mobility, and plank plate step-ups demand shoulder and core stability. Overall, movements require basic to moderate range of motion with no extreme flexibility demands.
Power	2/10	Running and rowing have minor power components at the start of each effort, but high rep counts and for-time pacing discourage explosive output. This is a sustained effort, not an explosive one.
Speed	5/10	The for-time format incentivizes consistent pacing and efficient transitions between movements. Pushing running splits and minimizing rest between exercises is important, but sprinting is not the primary stimulus.

Attribute

Score

Explanation

Endurance

7/10

Two 400m runs bookending 4 rounds with 100m rows creates sustained cardiovascular demand throughout. The aerobic system is continuously taxed across the full duration of this for-time workout.

Stamina

9/10

200 total air squats and 100 plank plate step-ups represent significant muscular endurance volume. Leg and core muscles must sustain repeated contractions across all four rounds under accumulated fatigue.

Strength

1/10

All movements are bodyweight or minimally loaded. Air squats, plank plate step-ups, running, and rowing demand little maximal force production, making this primarily an endurance and stamina workout.

Flexibility

3/10

Air squats require adequate hip and ankle mobility, and plank plate step-ups demand shoulder and core stability. Overall, movements require basic to moderate range of motion with no extreme flexibility demands.

Power

2/10

Running and rowing have minor power components at the start of each effort, but high rep counts and for-time pacing discourage explosive output. This is a sustained effort, not an explosive one.

Speed

5/10

The for-time format incentivizes consistent pacing and efficient transitions between movements. Pushing running splits and minimizing rest between exercises is important, but sprinting is not the primary stimulus.

For Time:400 meter run 4Rounds:25 plank plate step up50 air squats 100 meter row400 meter run

Difficulty:

Medium

Modality:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Modality Profile

Training Profile

Namaste

Training Profile

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