What is a good score for WOD?

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

What is considered a good WOD score?

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

What should I aim for in WOD?

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

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, Air Bike, Burpee. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

36 min AMRAP with a partner 700m Run (together) 3 Rds (Each) Partner A: 5 Burpees 10/7 Cal Bike 15 Wall Balls Partner B: Rest Once each partner has completed 3 Rds, return to run.

Why This Workout Is Medium

This is Medium. The 36-minute time domain and leg-heavy interference (run -> bike -> wall balls) drive aerobic and local leg fatigue, but small sets (5/10/15) and the partner format provide substantial recovery. Expect about 2 full cycles: 700m run (3-4 min) plus about 6 minutes of work per athlete and about 6 minutes of rest. Most keep wall balls unbroken; limiter is aerobic capacity/leg endurance, not skill or loading.

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): Long 36-minute AMRAP with repeated 700m runs and calorie bike segments sustains aerobic demand. However, partner alternation inserts structured rest, tempering continuous heart-rate exposure compared to solo long pieces.

Stamina (6/10): Repeated sets of burpees and 15 wall balls across multiple cycles accumulate moderate-to-high reps, challenging local muscular endurance in legs, shoulders, and core. Built-in rest reduces burn, but total volume over 36 minutes still taxes stamina.

Speed (6/10): Short sets and simple transitions invite fast cycling within the three rounds, with partner waiting as a motivator. Yet 36 minutes and repeated runs enforce controlled pacing; brief sprints are beneficial but cannot be sustained.

Power (3/10): Burpees and wall balls require repeated hip extension and ball launch, offering moderate power bouts within each triplet. However, longer time domain and partner rest bias pacing over maximal explosiveness; bike calories reward steady, not peak, power.

Strength (2/10): No heavy loading; wall balls use a light medball and other movements are bodyweight or cyclical. Primary demand is repeatable output rather than maximal force, with minimal strength limitation for most athletes.

Flexibility (2/10): Requires standard squat depth and overhead position for wall balls, plus basic running and burpee range. No advanced mobility demands or end-range loading, though tight hips or shoulders could slightly affect efficiency and positions.

Attribute	Score	Explanation
Endurance	7/10	Long 36-minute AMRAP with repeated 700m runs and calorie bike segments sustains aerobic demand. However, partner alternation inserts structured rest, tempering continuous heart-rate exposure compared to solo long pieces.
Stamina	6/10	Repeated sets of burpees and 15 wall balls across multiple cycles accumulate moderate-to-high reps, challenging local muscular endurance in legs, shoulders, and core. Built-in rest reduces burn, but total volume over 36 minutes still taxes stamina.
Strength	2/10	No heavy loading; wall balls use a light medball and other movements are bodyweight or cyclical. Primary demand is repeatable output rather than maximal force, with minimal strength limitation for most athletes.
Flexibility	2/10	Requires standard squat depth and overhead position for wall balls, plus basic running and burpee range. No advanced mobility demands or end-range loading, though tight hips or shoulders could slightly affect efficiency and positions.
Power	3/10	Burpees and wall balls require repeated hip extension and ball launch, offering moderate power bouts within each triplet. However, longer time domain and partner rest bias pacing over maximal explosiveness; bike calories reward steady, not peak, power.
Speed	6/10	Short sets and simple transitions invite fast cycling within the three rounds, with partner waiting as a motivator. Yet 36 minutes and repeated runs enforce controlled pacing; brief sprints are beneficial but cannot be sustained.

Attribute

Score

Explanation

Endurance

7/10

Long 36-minute AMRAP with repeated 700m runs and calorie bike segments sustains aerobic demand. However, partner alternation inserts structured rest, tempering continuous heart-rate exposure compared to solo long pieces.

Stamina

6/10

Repeated sets of burpees and 15 wall balls across multiple cycles accumulate moderate-to-high reps, challenging local muscular endurance in legs, shoulders, and core. Built-in rest reduces burn, but total volume over 36 minutes still taxes stamina.

Strength

2/10

No heavy loading; wall balls use a light medball and other movements are bodyweight or cyclical. Primary demand is repeatable output rather than maximal force, with minimal strength limitation for most athletes.

Flexibility

2/10

Requires standard squat depth and overhead position for wall balls, plus basic running and burpee range. No advanced mobility demands or end-range loading, though tight hips or shoulders could slightly affect efficiency and positions.

Power

3/10

Burpees and wall balls require repeated hip extension and ball launch, offering moderate power bouts within each triplet. However, longer time domain and partner rest bias pacing over maximal explosiveness; bike calories reward steady, not peak, power.

Speed

6/10

Short sets and simple transitions invite fast cycling within the three rounds, with partner waiting as a motivator. Yet 36 minutes and repeated runs enforce controlled pacing; brief sprints are beneficial but cannot be sustained.

36 min AMRAP with a partner 700m Run (together) 3 Rds (Each) Partner A: 5 Burpees 10/7 Cal Bike 15 Wall Balls Partner B: Rest Once each partner has completed 3 Rds, return to run.

Difficulty:

Medium

Modality:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Modality Profile

Training Profile

WOD

Training Profile

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