What is a good time for AGQ 22.5?

Good times for AGQ 22.5 depend on your fitness level: Elite athletes finish under 22:31, advanced athletes target 22:31-20:01, intermediate athletes aim for 20:01-17:31, and beginners should focus on proper form over 17:31.

What is considered a good AGQ 22.5 time?

A good AGQ 22.5 time for most CrossFit athletes is between 20:01-17:31 (intermediate level). Elite times are under 22:31, but focus on consistent movement and proper form rather than just speed.

How fast should I do AGQ 22.5?

Your AGQ 22.5 pace should match your fitness level. Beginners should aim to finish around 17:31 with good form, while advanced athletes can target 22:31-20:01. Always prioritize proper movement over speed.

How do I scale AGQ 22.5?

AGQ 22.5 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 AGQ 22.5 work?

AGQ 22.5 is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

3 Rounds for Time: 50 calorie Row 15 Handstand Push-Ups 50 Double-Unders Time Cap: 20 minutes

Why This Workout Is Hard

Three rounds combining rowing, handstand push-ups, and double-unders. Tests endurance, gymnastics capacity, and coordination under fatigue.

Benchmark Times for AGQ 22.5

Elite: <22:31
Advanced: 22:31-20:01
Intermediate: 20:01-17:31
Beginner: >17:31

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): Three rounds for time (20-min cap) of 50 calorie row, 15 handstand push-ups, and 50 double-unders. This triplet tests rowing endurance, gymnastics pushing capacity, and jump rope skill over multiple rounds.
Stamina (7/10): Totaling 150 cal row, 45 HSPU, and 150 DUs. This will test rowing stamina, upper body pushing stamina (HSPU), and calf/coordination stamina (DUs). Maintaining HSPU quality for 15 reps per round is challenging.
Power (6/10): Rowing for calories demands power. Kipping HSPU utilize power. DUs are plyometric. Maintaining power output through 3 rounds is tested.
Speed (6/10): Efficient cycling of all movements and quick transitions are crucial for a good time. Proficiency in HSPU and DUs is important for speed.
Strength (5/10): Handstand push-ups require good relative pressing strength. Rowing involves leg drive. DUs are skill-based.
Flexibility (4/10): Requires shoulder/wrist mobility for HSPU. Wrist/shoulder for DUs. Basic rowing mechanics.

Modality Profile

A couplet of a gymnastics movement (Burpee Box Jump-Overs) and a weightlifting movement (Snatches). A classic G/W test.

Similar Workouts to AGQ 22.5

If you enjoy AGQ 22.5, you might also like these similar CrossFit WODs:

Top Gun (91% similar) - For Time 20 Thrusters (135/95 lb) 20 Sumo Deadlift High-Pulls (135/95 lb) 20 Push Jerks (135/95 lb) ...
Open 22.1 (91% similar) - AMRAP in 15 minutes 3 Wall Walks 12 Dumbbell Snatches (50/35 lb) 15 Box Jump Overs...
Open 17.1 (91% similar) - For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15...
Tyler (91% similar) - 5 Rounds For Time 7 Muscle-Ups 21 Sumo-Deadlift High-Pulls (95/65 lb)...
Open 25.3 (91% similar) - For Time: 5 Wall Walks 50 calorie Row 5 Wall Walks 25 Deadlifts (225/155 lb) 5 Wall Walks 25 Cleans ...
Big Mama Tabata (91% similar) - Four Tabatas in 16 minutes Wall Ball Shots (20/14 lb) Toes to Bars Row (Calories) Power Cleans (135/...
T.U.P. (90% similar) - 15-12-9-6-3 Reps For Time Power Cleans (135/95 lb) Pull-Ups Front Squats (135/95 lb) Pull-Ups...
Danny (90% similar) - AMRAP in 20 minutes 30 Box Jumps (24/20 in) 20 Push Presses (115/75 lb) 30 Pull-Ups...

These WODs similar to AGQ 22.5 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Three rounds for time (20-min cap) of 50 calorie row, 15 handstand push-ups, and 50 double-unders. This triplet tests rowing endurance, gymnastics pushing capacity, and jump rope skill over multiple rounds.
Stamina	7/10	Totaling 150 cal row, 45 HSPU, and 150 DUs. This will test rowing stamina, upper body pushing stamina (HSPU), and calf/coordination stamina (DUs). Maintaining HSPU quality for 15 reps per round is challenging.
Strength	5/10	Handstand push-ups require good relative pressing strength. Rowing involves leg drive. DUs are skill-based.
Flexibility	4/10	Requires shoulder/wrist mobility for HSPU. Wrist/shoulder for DUs. Basic rowing mechanics.
Power	6/10	Rowing for calories demands power. Kipping HSPU utilize power. DUs are plyometric. Maintaining power output through 3 rounds is tested.
Speed	6/10	Efficient cycling of all movements and quick transitions are crucial for a good time. Proficiency in HSPU and DUs is important for speed.

AGQ 22.5

For Time Triplet

3 Rounds for Time: 50 calorie Row 15 Handstand Push-Ups 50 Double-Unders Time Cap: 20 minutes

Difficulty:

Hard

Modality:

Time Distribution:

12:46Elite

18:46Target

20:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Top Gun

For TimeChipper

For Time 20 Thrusters (135/95 lb) 20 Sumo Deadlift High-Pulls (135/95 lb) 20 Push Jerks (135/95 lb) 20 Overhead Squats (135/95 lb) 20 Front Squats (135/95 lb) 4 Burpees to start and at the top of each minute

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 17.1

For TimeUnilateral

For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 50 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs Time Cap: 20 minutes

Hard

91% similar

Tyler

For Time

5 Rounds For Time 7 Muscle-Ups 21 Sumo-Deadlift High-Pulls (95/65 lb)

Hard

91% similar