What is a good time for 30:01 - 50:00?

Good times for 30:01 - 50:00 depend on your fitness level: Elite athletes finish under 14:00, advanced athletes target 14:00-10:30, intermediate athletes aim for 10:30-8:40, and beginners should focus on proper form over 8:40.

What is considered a good 30:01 - 50:00 time?

A good 30:01 - 50:00 time for most CrossFit athletes is between 10:30-8:40 (intermediate level). Elite times are under 14:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do 30:01 - 50:00?

Your 30:01 - 50:00 pace should match your fitness level. Beginners should aim to finish around 8:40 with good form, while advanced athletes can target 14:00-10:30. Always prioritize proper movement over speed.

How do I scale 30:01 - 50:00?

30:01 - 50:00 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 30:01 - 50:00 work?

30:01 - 50:00 primarily works the muscles involved in Toes-to-Bar. This workout develops multiple fitness domains.

30:01 - 50:00 WOD - Scaling & Strategy

Workout Description

8 ROUNDS:3 Toes to Bar6 Overhead Contra Reverse Lunges (right arm)3 Toes to Bar6 Overhead Contra Reverse Lunges (left arm)

Benchmark Times for 30:01 - 50:00

Elite: <6:30
Advanced: 7:00-7:30
Intermediate: 8:00-8:40
Beginner: >14:00

Movements

Toes-to-Bar

Benchmark Notes

This is an 8-round alternating workout with toes-to-bar and overhead reverse lunges. Base movement times: Toes-to-bar = 2 sec/rep (fresh), Overhead reverse lunges = 3 sec/rep (fresh). Round breakdown: Round 1-2 (1.0x): 6 TTB + 12 lunges = 12+36 = 48 sec/round. Round 3-4 (1.15x): 48 × 1.15 = 55 sec/round. Round 5-6 (1.25x): 48 × 1.25 = 60 sec/round. Round 7-8 (1.4x): 48 × 1.4 = 67 sec/round. Total work time: 2×48 + 2×55 + 2×60 + 2×67 = 460 seconds. Adding transitions between arms (3 sec × 8 rounds = 24 sec) and brief rest between rounds (2 sec × 7 transitions = 14 sec). Elite total: 460 + 24 + 14 = 498 seconds ≈ 8:20. Applied 15-20% spreads between levels for this medium-duration workout, with L10 (elite) at 390 sec and L1 (scaled) at 840 sec.