What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 9:48, advanced athletes target 9:48-8:24, intermediate athletes aim for 8:24-7:30, and beginners should focus on proper form over 7:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 8:24-7:30 (intermediate level). Elite times are under 9:48, 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 7:30 with good form, while advanced athletes can target 9:48-8:24. 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 Power Clean, Double-Under. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

7 ROUNDS:3 Power Cleans (155/100)5 Lateral Barbell Burpees30 Double Unders

Benchmark Times for WOD

Elite: <5:48
Advanced: 6:12-6:36
Intermediate: 7:00-7:30
Beginner: >9:48

Movements

Power Clean
Double-Under

Benchmark Notes

Movement breakdown per round fresh state: Power Clean (155/100) = 2.5 sec/rep × 3 = 7.5 sec, Lateral Barbell Burpees = 5 sec/rep × 5 = 25 sec, Double Unders = 0.5 sec/rep × 30 = 15 sec. Base round time = 47.5 sec + 3 sec transitions = 50.5 sec. Applied progressive fatigue: Rounds 1-2 (1.0x) = 101 sec, Rounds 3-4 (1.15x) = 116 sec, Rounds 5-6 (1.25x) = 126 sec, Round 7 (1.4x) = 71 sec. Total base time = 414 sec. Added set breaking: Power cleans require 2-3 singles in later rounds (+15 sec), burpees stay unbroken, double unders break into 15+15 sets (+10 sec). Final elite time calculation: 414 + 25 = 439 sec. Applied 10-20% spreads across levels with L5 median at 450 sec.

WOD

7 ROUNDS:3 Power Cleans (155/100)5 Lateral Barbell Burpees30 Double Unders

Difficulty:

N/A

Modality:

Time Distribution:

6:24Elite

7:42Target

9:48Time Cap

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.Movement breakdown per round fresh state: Power Clean (155/100) = 2.5 sec/rep × 3 = 7.5 sec, Lateral Barbell Burpees = 5 sec/rep × 5 = 25 sec, Double Unders = 0.5 sec/rep × 30 = 15 sec. Base round time = 47.5 sec + 3 sec transitions = 50.5 sec. Applied progressive fatigue: Rounds 1-2 (1.0x) = 101 sec, Rounds 3-4 (1.15x) = 116 sec, Rounds 5-6 (1.25x) = 126 sec, Round 7 (1.4x) = 71 sec. Total base time = 414 sec. Added set breaking: Power cleans require 2-3 singles in later rounds (+15 sec), burpees stay unbroken, double unders break into 15+15 sets (+10 sec). Final elite time calculation: 414 + 25 = 439 sec. Applied 10-20% spreads across levels with L5 median at 450 sec.

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