What is a good time for AGOQ 17.3?

Good times for AGOQ 17.3 depend on your fitness level: Elite athletes finish under 11:00, advanced athletes target 11:00-9:01, intermediate athletes aim for 9:01-7:01, and beginners should focus on proper form over 7:01.

What is considered a good AGOQ 17.3 time?

A good AGOQ 17.3 time for most CrossFit athletes is between 9:01-7:01 (intermediate level). Elite times are under 11:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do AGOQ 17.3?

Your AGOQ 17.3 pace should match your fitness level. Beginners should aim to finish around 7:01 with good form, while advanced athletes can target 11:00-9:01. Always prioritize proper movement over speed.

How do I scale AGOQ 17.3?

AGOQ 17.3 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 AGOQ 17.3 work?

AGOQ 17.3 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

21-15-9 Reps for Time Shoulder-to-Overheads (135/95 lb) Chest-to-Bar Pull-Ups

Why This Workout Is Hard

A classic couplet with moderate weight and high-rep gymnastics. Tests upper body stamina and cycling efficiency.

Benchmark Times for AGOQ 17.3

Elite: <11:00
Advanced: 11:00-9:01
Intermediate: 9:01-7:01
Beginner: >7:01

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Totaling 45 S2OH (135lb) and 45 C2B pull-ups. This will severely tax shoulder/pushing stamina and upper body pulling/grip stamina. Maintaining output for all reps is very demanding.
Endurance (7/10): A 21-15-9 rep scheme for time of shoulder-to-overheads (135/95 lb) and chest-to-bar pull-ups. This is a classic high-intensity couplet testing upper body pushing and pulling endurance under significant metabolic stress.
Power (7/10): Shoulder-to-overheads (e.g., push jerk, push press) are explosive movements. Kipping C2B pull-ups also utilize power. The WOD tests sustained power-endurance.
Speed (7/10): This WOD is a sprint, demanding fast cycling of both movements and minimal transition time. The ability to maintain a high pace is key for a good score.
Strength (6/10): Shoulder-to-overheads at 135/95 lbs are a moderate-heavy load. Chest-to-bar pull-ups require good relative pulling strength. This WOD has a strong strength endurance component.
Flexibility (4/10): Requires good shoulder/overhead mobility for S2OH. Full range for C2B pull-ups.

Modality Profile

A classic weightlifting ladder of squat snatches, testing maximal strength.

Similar Workouts to AGOQ 17.3

If you enjoy AGOQ 17.3, you might also like these similar CrossFit WODs:

Double Grace (90% similar) - For Time 60 Clean-and-Jerks (135/95 lb)...
DT (89% similar) - 5 Rounds 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)...
Open 13.4 (88% similar) - AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes...
Karabel (88% similar) - 10 Rounds for Time 3 Power Snatches (135/95 lb) 15 Wall Ball Shots (20/14 lb)...
Regionals 14.4 (88% similar) - For Time: 60 foot Rope Climb ascent (total) 60 Toes-to-Bar 120 Wall Ball Shots (20/14 lb) 120 foot S...
San Fran Crippler (88% similar) - For Time 30 Back Squats (bodyweight) 1000 meter Row...
Open 16.3 (87% similar) - AMRAP in 7 minutes 10 Power Snatches (75/55 lb) 3 Bar Muscle-Ups...
Open 12.5 (87% similar) - AMRAP in 7 minutes 3 Thrusters (100/65 lb) 3 Chest-to-Bar Pull-Ups 6 Thrusters (100/65 lb) 6 Chest-t...

These WODs similar to AGOQ 17.3 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A 21-15-9 rep scheme for time of shoulder-to-overheads (135/95 lb) and chest-to-bar pull-ups. This is a classic high-intensity couplet testing upper body pushing and pulling endurance under significant metabolic stress.
Stamina	8/10	Totaling 45 S2OH (135lb) and 45 C2B pull-ups. This will severely tax shoulder/pushing stamina and upper body pulling/grip stamina. Maintaining output for all reps is very demanding.
Strength	6/10	Shoulder-to-overheads at 135/95 lbs are a moderate-heavy load. Chest-to-bar pull-ups require good relative pulling strength. This WOD has a strong strength endurance component.
Flexibility	4/10	Requires good shoulder/overhead mobility for S2OH. Full range for C2B pull-ups.
Power	7/10	Shoulder-to-overheads (e.g., push jerk, push press) are explosive movements. Kipping C2B pull-ups also utilize power. The WOD tests sustained power-endurance.
Speed	7/10	This WOD is a sprint, demanding fast cycling of both movements and minimal transition time. The ability to maintain a high pace is key for a good score.

AGOQ 17.3

For Time Couplet

21-15-9 Reps for Time Shoulder-to-Overheads (135/95 lb) Chest-to-Bar Pull-Ups

20 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

4:31Elite

7:31Target

11:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Double Grace

For Time

For Time 60 Clean-and-Jerks (135/95 lb)

Hard

90% similar

For TimeTriplet

5 Rounds 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)

Hard

89% similar

Open 13.4

AMRAPLadder

AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lb) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lb) 12 Toes-to-Bars If athlete completes the round of 12 go on to 15. Complete 15 go on the 18 etc.

Hard

88% similar

Karabel

For Time

10 Rounds for Time 3 Power Snatches (135/95 lb) 15 Wall Ball Shots (20/14 lb)

Hard

88% similar