What is a good score for E20 WDO?

E20 WDO scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good E20 WDO score?

A good E20 WDO score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in E20 WDO?

Your E20 WDO approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale E20 WDO?

E20 WDO 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 E20 WDO work?

E20 WDO primarily works the muscles involved in Bicycle Crunch, Shoulder Press, Superman. This workout develops multiple fitness domains.

E20 WDO WOD - Scaling & Strategy

Workout Description

Strength:E4MOMx5Single DB Strict DT 5 rounds:12 deadlift9 curl6 strict press (athlete choose weight can do unbroken) (must do full round with both arms in the 4 minutes)Metcon:E2MOMx74 strict pull-up8 hang dB snatch 50/3512 Burpee Score = total time it takes to complete each round * athlete will write down time it takes to complete round. Rest remaining time. Repeat this for all rounds and add up time it takes to complete each round. Finisher: (not part of metcon)1:00 plank15 2- count leg hinge over under 15 2-count flutter kick 15 2-count bicycles 15 2-count side to side heel touch:30 Superman hold

Why This Workout Is Hard

The strength piece is self-regulated and recoverable, but the metcon is the crux: an E2MOM with strict pull-ups, 50/35 DB snatches, AND 12 burpees inside 2 minutes leaves average athletes with almost no rest as the rounds accumulate. Strict pull-ups are a common limiter, and burpees alone consume ~50-60 seconds. Seven rounds of compounding grip and shoulder fatigue with a tight time window pushes this firmly into Hard territory.

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): High total volume across both blocks: strict DT accumulates 135 reps per arm over 5 rounds, while the metcon adds 168 total reps. Upper body pulling and pressing endurance are heavily taxed throughout.

Endurance (5/10): The E2MOM metcon with 12 burpees per round across 7 rounds creates repeated cardiovascular demand. However, built-in rest intervals prevent sustained aerobic stress, keeping this at moderate endurance output.

Strength (5/10): Strict press, strict pull-ups, and loaded deadlifts demand real strength, but athlete-selected unbroken weights and low rep ranges prioritize strength-endurance over true maximal force production.

Speed (5/10): The time-based scoring in the E2MOM metcon incentivizes moving efficiently to maximize rest. Transitions between pull-ups, snatches, and burpees reward athletes who cycle quickly and minimize downtime.

Flexibility (4/10): Hip hinge mechanics for deadlifts and DB snatches, overhead lockout for strict press, and finisher movements like leg hinges and Superman holds require moderate mobility but nothing extreme.

Power (4/10): Hang DB snatches introduce hip-driven explosiveness in the metcon. However, the strict pressing emphasis, controlled deadlifts, and strict pull-ups temper overall power demand significantly.

Attribute	Score	Explanation
Endurance	5/10	The E2MOM metcon with 12 burpees per round across 7 rounds creates repeated cardiovascular demand. However, built-in rest intervals prevent sustained aerobic stress, keeping this at moderate endurance output.
Stamina	7/10	High total volume across both blocks: strict DT accumulates 135 reps per arm over 5 rounds, while the metcon adds 168 total reps. Upper body pulling and pressing endurance are heavily taxed throughout.
Strength	5/10	Strict press, strict pull-ups, and loaded deadlifts demand real strength, but athlete-selected unbroken weights and low rep ranges prioritize strength-endurance over true maximal force production.
Flexibility	4/10	Hip hinge mechanics for deadlifts and DB snatches, overhead lockout for strict press, and finisher movements like leg hinges and Superman holds require moderate mobility but nothing extreme.
Power	4/10	Hang DB snatches introduce hip-driven explosiveness in the metcon. However, the strict pressing emphasis, controlled deadlifts, and strict pull-ups temper overall power demand significantly.
Speed	5/10	The time-based scoring in the E2MOM metcon incentivizes moving efficiently to maximize rest. Transitions between pull-ups, snatches, and burpees reward athletes who cycle quickly and minimize downtime.

Attribute

Score

Explanation

Endurance

5/10

The E2MOM metcon with 12 burpees per round across 7 rounds creates repeated cardiovascular demand. However, built-in rest intervals prevent sustained aerobic stress, keeping this at moderate endurance output.

Stamina

7/10

High total volume across both blocks: strict DT accumulates 135 reps per arm over 5 rounds, while the metcon adds 168 total reps. Upper body pulling and pressing endurance are heavily taxed throughout.

Strength

5/10

Strict press, strict pull-ups, and loaded deadlifts demand real strength, but athlete-selected unbroken weights and low rep ranges prioritize strength-endurance over true maximal force production.

Flexibility

4/10

Hip hinge mechanics for deadlifts and DB snatches, overhead lockout for strict press, and finisher movements like leg hinges and Superman holds require moderate mobility but nothing extreme.

Power

4/10

Hang DB snatches introduce hip-driven explosiveness in the metcon. However, the strict pressing emphasis, controlled deadlifts, and strict pull-ups temper overall power demand significantly.

Speed

5/10

The time-based scoring in the E2MOM metcon incentivizes moving efficiently to maximize rest. Transitions between pull-ups, snatches, and burpees reward athletes who cycle quickly and minimize downtime.

Difficulty:

Hard

Modality:

Your Scores:

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E20 WDO

Training Profile

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