What is a good time for AGOQ 21.3?

Good times for AGOQ 21.3 depend on your fitness level: Elite athletes finish under 14:38, advanced athletes target 14:38-13:53, intermediate athletes aim for 13:53-12:46, and beginners should focus on proper form over 12:46.

What is considered a good AGOQ 21.3 time?

A good AGOQ 21.3 time for most CrossFit athletes is between 13:53-12:46 (intermediate level). Elite times are under 14:38, but focus on consistent movement and proper form rather than just speed.

How fast should I do AGOQ 21.3?

Your AGOQ 21.3 pace should match your fitness level. Beginners should aim to finish around 12:46 with good form, while advanced athletes can target 14:38-13:53. Always prioritize proper movement over speed.

How do I scale AGOQ 21.3?

AGOQ 21.3 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 21.3 work?

AGOQ 21.3 is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time 75 Cleans (135/95 lb) 300 Double-Unders Time Cap: 15 minutes

Why This Workout Is Hard

A chipper with high-rep cleans and double-unders. Tests barbell cycling, grip, and jump rope stamina.

Benchmark Times for AGOQ 21.3

Elite: <14:38
Advanced: 14:38-13:53
Intermediate: 13:53-12:46
Beginner: >12:46

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Performing 75 cleans at 135lb will severely tax lifting stamina (legs, back, grip). Immediately transitioning to 300 DUs will demand exceptional calf/coordination stamina while already highly fatigued, especially in the grip/forearms.
Endurance (7/10): For time (15-min cap): 75 cleans (135/95lb) then 300 double-unders. This couplet tests moderate-heavy barbell cycling endurance followed by a high-volume jump rope skill test. Grip endurance is a major factor.
Power (7/10): Cleans are a primary power movement. DUs are plyometric. Maintaining power for cleans through 75 reps and then performing DUs efficiently is key.
Strength (6/10): Cleans at 135/95 lbs are a moderate-heavy load that tests strength endurance for 75 reps. DUs are skill-based.
Speed (6/10): Efficient cycling of cleans (touch-and-go or very quick singles) and fast, unbroken sets of DUs are crucial for a good time within the cap. Grip management is vital.
Flexibility (4/10): Requires mobility for cleans (front rack, squat if caught low). Wrist/shoulder mobility for DUs.

Modality Profile

A triplet with two gymnastics movements (Toes-to-Bar, Bar Muscle-Ups) and one weightlifting movement (Front Squats). The emphasis is on gymnastics with a heavy strength component.

Similar Workouts to AGOQ 21.3

If you enjoy AGOQ 21.3, you might also like these similar CrossFit WODs:

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These WODs similar to AGOQ 21.3 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	For time (15-min cap): 75 cleans (135/95lb) then 300 double-unders. This couplet tests moderate-heavy barbell cycling endurance followed by a high-volume jump rope skill test. Grip endurance is a major factor.
Stamina	8/10	Performing 75 cleans at 135lb will severely tax lifting stamina (legs, back, grip). Immediately transitioning to 300 DUs will demand exceptional calf/coordination stamina while already highly fatigued, especially in the grip/forearms.
Strength	6/10	Cleans at 135/95 lbs are a moderate-heavy load that tests strength endurance for 75 reps. DUs are skill-based.
Flexibility	4/10	Requires mobility for cleans (front rack, squat if caught low). Wrist/shoulder mobility for DUs.
Power	7/10	Cleans are a primary power movement. DUs are plyometric. Maintaining power for cleans through 75 reps and then performing DUs efficiently is key.
Speed	6/10	Efficient cycling of cleans (touch-and-go or very quick singles) and fast, unbroken sets of DUs are crucial for a good time within the cap. Grip management is vital.

AGOQ 21.3

For Time Chipper

For Time 75 Cleans (135/95 lb) 300 Double-Unders Time Cap: 15 minutes

1 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

10:31Elite

13:08Target

15:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

The Inferno

For TimeChipper

For Time 100 Double-Unders 35 Air Squats 30 Deadlifts (165/115 lb) 75 Double-Unders 35 Air Squats 20 Deadlifts (185/135 lb) 50 Double-Unders 35 Air Squats 10 Deadlifts (225/155 lb)

Hard

91% similar

Regionals 15.3

AMRAPTriplet

AMRAP in 14 minutes: 7 Muscle-Ups 50 Wall Ball Shots (20/14 lb) 100 Double-Unders

Hard

91% similar

Open 22.1

AMRAPTripletUnilateral

AMRAP in 15 minutes 3 Wall Walks 12 Dumbbell Snatches (50/35 lb) 15 Box Jump Overs

Hard

91% similar

Open 19.4

For TimeCouplet

For Time (12 min cap) Part 1: 3 rounds of: 10 snatches (95/65 lb) 12 bar-facing burpees Then, rest 3 minutes before continuing with Part 2: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees

Hard

91% similar