What is a good time for 6 Pack?

Good times for 6 Pack depend on your fitness level: Elite athletes finish under 28:45, advanced athletes target 28:45-26:16, intermediate athletes aim for 26:16-22:31, and beginners should focus on proper form over 22:31.

What is considered a good 6 Pack time?

A good 6 Pack time for most CrossFit athletes is between 26:16-22:31 (intermediate level). Elite times are under 28:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do 6 Pack?

Your 6 Pack pace should match your fitness level. Beginners should aim to finish around 22:31 with good form, while advanced athletes can target 28:45-26:16. Always prioritize proper movement over speed.

How do I scale 6 Pack?

6 Pack 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 6 Pack work?

6 Pack is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

5 Rounds for Time 30 calorie Assault Air Bike 25 Sit-Ups 20 Lunges 15 Kettlebell Swings (60/45 lb) 10 Push-Ups 5 Chest-to-Bar Pull-Ups

Why This Workout Is Medium

Five rounds combining Assault Bike calories with various bodyweight and kettlebell movements.

Benchmark Times for 6 Pack

Elite: <28:45
Advanced: 28:45-26:16
Intermediate: 26:16-22:31
Beginner: >22:31

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Five rounds with 30 calorie bike sprints create a high cardiovascular demand. The circuit of varied movements maintains an elevated heart rate.
Stamina (7/10): Muscular stamina is tested across multiple domains: bike (legs/arms), sit-ups (core), lunges (legs), KB swings (posterior chain/grip), push-ups (pushing), C2B (pulling/grip).
Power (6/10): Assault bike sprints are power-intensive. Kettlebell swings are an explosive hip hinge movement. C2B pull-ups can involve a powerful kip.
Speed (6/10): Fast cycling of bike calories and efficient transitions between all movements are crucial for a good score in this multi-movement WOD.
Strength (5/10): Kettlebell swings at 60/45 lbs are moderately heavy. Chest-to-bar pull-ups require good relative pulling strength. Other movements are primarily bodyweight or light resistance but accumulate fatigue.
Flexibility (3/10): Requires hip hinge for KB swings, squat depth for lunges (if deep), and shoulder mobility for C2B pull-ups.

Modality Profile

A chipper with 6 movements. 3 are Gymnastics (Sit-Up, Push-Up, C2B), 2 are Weightlifting (Lunge, KBS), and 1 is Monostructural (Bike). This results in a 50% G, 33% W, 17% M distribution.

Similar Workouts to 6 Pack

If you enjoy 6 Pack, you might also like these similar CrossFit WODs:

Pain Parade (91% similar) - 5 Rounds for Time 30 calorie Assault Air Bike 25 AbMat Sit-Ups 20 Dumbbell Lunges (2x35/20 lb) 15 Ke...
Lt. Bill DiBlasio (91% similar) - 3 Rounds for Time 200 meter Run 25 Kettlebell Swings (50/35 lb) 20 Push-Ups 15 Kettlebell Swings (50...
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These WODs similar to 6 Pack share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Five rounds with 30 calorie bike sprints create a high cardiovascular demand. The circuit of varied movements maintains an elevated heart rate.
Stamina	7/10	Muscular stamina is tested across multiple domains: bike (legs/arms), sit-ups (core), lunges (legs), KB swings (posterior chain/grip), push-ups (pushing), C2B (pulling/grip).
Strength	5/10	Kettlebell swings at 60/45 lbs are moderately heavy. Chest-to-bar pull-ups require good relative pulling strength. Other movements are primarily bodyweight or light resistance but accumulate fatigue.
Flexibility	3/10	Requires hip hinge for KB swings, squat depth for lunges (if deep), and shoulder mobility for C2B pull-ups.
Power	6/10	Assault bike sprints are power-intensive. Kettlebell swings are an explosive hip hinge movement. C2B pull-ups can involve a powerful kip.
Speed	6/10	Fast cycling of bike calories and efficient transitions between all movements are crucial for a good score in this multi-movement WOD.

6 Pack

For Time Unilateral

5 Rounds for Time 30 calorie Assault Air Bike 25 Sit-Ups 20 Lunges 15 Kettlebell Swings (60/45 lb) 10 Push-Ups 5 Chest-to-Bar Pull-Ups

94 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

16:16Elite

23:46Target

28:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Pain Parade

For TimeUnilateral

5 Rounds for Time 30 calorie Assault Air Bike 25 AbMat Sit-Ups 20 Dumbbell Lunges (2x35/20 lb) 15 Kettlebell Swings (53/35 lb) 10 Push-Ups 5 Chest-to-Bar Pull-Ups

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91% similar

Lt. Bill DiBlasio

For Time

3 Rounds for Time 200 meter Run 25 Kettlebell Swings (50/35 lb) 20 Push-Ups 15 Kettlebell Swings (50/35 lb) 10 Skull Crushers (35/25 lb) 200 meter Run

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91% similar

Nookie

AMRAP

AMRAP in 20 minutes 7 Squat Cleans (40/30 kg) 7 Push Press (40/30 kg) 7 Back Squats (40/30 kg) 200 meter Run

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90% similar

Assault Odyssey

For Time

4 Rounds for Time 30 Ground-to-Overheads (45/25 lb plate) 15 Toes-to-Bars 15 Box Jumps (30/24 in) 30 calorie Assault Air Bike

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