What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 33:00, advanced athletes target 33:00-26:00, intermediate athletes aim for 26:00-22:30, and beginners should focus on proper form over 22:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 26:00-22:30 (intermediate level). Elite times are under 33:00, 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 22:30 with good form, while advanced athletes can target 33:00-26:00. 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 Row, Alternating Reverse Lunge, Push-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

1.5K Row100 Alternating Reverse Lunges50 Push Ups100 Double Unders1.5K Row

Benchmark Times for WOD

Elite: <18:30
Advanced: 19:30-20:30
Intermediate: 21:30-22:30
Beginner: >33:00

Movements

Row
Alternating Reverse Lunge
Push-Up
Double-Under

Benchmark Notes

This is a 'For Time' chipper with two 1.5K rows bookending three gymnastics movements. Analysis breakdown: 1st 1.5K Row: Elite 4:30-5:00, Average 6:00-7:30, Novice 8:00+ based on 500m splits of 1:30-2:30. 100 Alt Reverse Lunges: Fresh state 1.5 sec/rep = 2:30 base time. Post-row fatigue adds 15% = 2:53. Breaking into sets of 20-25 with 5-10 sec rests adds 30-60 sec total. Range: 3:23-3:53. 50 Push-ups: Fresh state 1.2 sec/rep = 1:00 base. Cumulative fatigue (30%) = 1:18. Set breaking (sets of 10-15) with rests adds 45-75 sec. Range: 2:03-2:33. 100 Double Unders: Fresh 0.5 sec/rep = 50 sec base. Post-gymnastics fatigue (25%) plus grip fatigue from push-ups (15%) = 1:10. Trip resets and rhythm breaks add 30-90 sec. Range: 1:40-2:40. 2nd 1.5K Row: 10-15% slower than first due to accumulated fatigue. Elite 5:00-5:45, Average 7:00-8:30, Novice 9:00+. Transitions: 4 transitions at 5-15 sec each = 20-60 sec total. Total time ranges: Elite: 4:30+3:23+2:03+1:40+5:00+20s = 16:56, Advanced: 5:15+3:38+2:18+2:10+6:15+35s = 19:31, Intermediate: 6:00+3:53+2:33+2:40+7:30+50s = 22:46, Novice: 8:00+3:53+2:33+2:40+9:00+60s = 26:06+. Benchmark levels calculated with 10-15% spreads between adjacent levels, accounting for the mixed-modal nature requiring both aerobic capacity and muscular endurance.