Workout Description
5 Rounds For Time
12 Push Presses (135/95 lb)
20 Box Jumps (24/20 in)
Why This Workout Is Medium
Five rounds of moderate push presses and box jumps. Tests power endurance and conditioning.
Benchmark Times for Betty
- Elite: <19:01
- Advanced: 19:01-15:01
- Intermediate: 15:01-11:31
- Beginner: >11:31
Training Focus
This workout develops the following fitness attributes:
- Power (7/10): Push presses and box jumps are both primary power movements. The WOD is a good test of sustained power-endurance.
- Endurance (6/10): Five rounds of moderate push presses (135/95lb) and box jumps (24/20in). This couplet tests power endurance and conditioning over a moderate duration.
- Stamina (6/10): Cycling 12 push presses and 20 box jumps for 5 rounds tests shoulder/pushing stamina and explosive leg stamina. Maintaining output for 5 rounds is key.
- Speed (6/10): Fast cycling of both movements with minimal rest and quick transitions is crucial for a good 'For Time' score.
- Strength (5/10): Push presses at 135/95 lbs are a moderate load, focusing on strength endurance and cycling efficiency. Box jumps test leg power.
- Flexibility (3/10): Requires shoulder/overhead mobility for push presses. Hip flexion for box jumps.
Modality Profile
A G/W couplet with a gymnastics movement (Pull-ups) and a weightlifting movement (Push Press).
Similar Workouts to Betty
If you enjoy Betty, you might also like these similar CrossFit WODs:
- Ignite (91% similar) - 21-15-9 reps For Time:
Thrusters (95/65 lb)
Lateral Burpees Over the Bar
Sit-Ups
In the remaining t...
- Grettel (91% similar) - 10 Rounds For Time
3 Clean-and-Jerks (135/95 lb)
3 Burpees Over the Bar...
- The Quick and the Dead (91% similar) - For Time
3-9-15-21-15-9-3
Deadlifts (205/145 lb)
Box Jumps (24/20 in)...
- Ingrid (90% similar) - 10 Rounds For Time
3 Snatches (135/95 lb)
3 Burpees Over the Bar...
- Open 20.1 (90% similar) - 10 Rounds for Time
8 Ground-to-Overheads (95/65 lb)
10 Bar Facing Burpees
Time Cap: 15 minutes...
- The Hunt (90% similar) - AMRAP in 12 minutes
3 Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Push Pres...
- Regionals 11.3 (90% similar) - For Time:
3-9-15-21-15-9-3 reps of:
Deadlifts (205/145 lb)
Box Jumps (24/20 in)...
- Speed Round (90% similar) - AMRAP in 9 minutes
3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 ...
These WODs similar to Betty share comparable training demands, time domains, and movement patterns.