What is a good time for Birchall?

Good times for Birchall depend on your fitness level: Elite athletes finish under 21:45, advanced athletes target 21:45-19:15, intermediate athletes aim for 19:15-16:00, and beginners should focus on proper form over 16:00.

What is considered a good Birchall time?

A good Birchall time for most CrossFit athletes is between 19:15-16:00 (intermediate level). Elite times are under 21:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Birchall?

Your Birchall pace should match your fitness level. Beginners should aim to finish around 16:00 with good form, while advanced athletes can target 21:45-19:15. Always prioritize proper movement over speed.

How do I scale Birchall?

Birchall 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 Birchall work?

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

PRzilla

AI-powered WOD Insights

Workout Description

For Time 100 Back Squats (Bodyweight) Perform 5 Burpees at the top of each minute

Why This Workout Is Hard

Hero WOD. High volume bodyweight back squats (100 reps) interrupted by 5 burpees every minute, testing strength endurance and conditioning under constant metabolic stress.

Benchmark Times for Birchall

Elite: <21:45
Advanced: 21:45-19:15
Intermediate: 19:15-16:00
Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Performing 100 bodyweight back squats while also doing 5 burpees EMOM will severely tax leg and posterior chain muscular endurance for squats, and full-body conditioning stamina for burpees. The EMOM burpees prevent full recovery for squats.
Endurance (8/10): Hero WOD. High volume bodyweight back squats (100 reps) interrupted by 5 burpees every minute. This creates constant metabolic stress, testing strength endurance and conditioning simultaneously.
Strength (6/10): Bodyweight back squats for 100 reps test significant strength endurance. While not maximal strength, maintaining good form for high reps at bodyweight is challenging.
Speed (5/10): Efficiently completing 5 burpees within the minute to maximize time for squats is key. Pacing the squats to avoid failure while accommodating the burpees is crucial.
Power (4/10): Burpees have an explosive component. Driving up from squats can be powerful. The EMOM structure encourages consistent output.
Flexibility (3/10): Requires full squat depth for back squats. Basic mobility for burpees.

Modality Profile

A G/M couplet with a gymnastics movement (Burpee Pull-ups) and a monostructural movement (Run).

Similar Workouts to Birchall

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

The Crippler (90% similar) - For Time 30 Back Squats (225/155 lb) 1 mile Run...
Brian Serdynski (90% similar) - For Time 400 meter Run 50 Air Squats 350 meter Run 40 Sit-Ups 250 meter Run 30 Push-Ups 150 meter Ru...
Coe (90% similar) - 10 Rounds For Time 10 Thrusters (95/65 lb) 10 Ring Push-Ups...
Painstorm XLII (89% similar) - Buy-In: 0.5 mile Weighted Run (1/2 Bodyweight) Then AMRAP in 20 minutes of: 5 Deadlifts (1/2 Bodywe...
Sisson (89% similar) - AMRAP in 20 minutes 1 Rope Climb (15 ft) 5 Burpees 200 meter Run Wear a weight vest (20/14 lb)...
Ollis (89% similar) - AMRAP in 22 minutes 200 meter Run 22 Deadlifts (185/125 lb) 22 Pull-Ups 22 Burpees 22 Russian Kettle...
Moore (89% similar) - AMRAP in 20 minutes 1 Rope Climb (15 ft) 400 meter Run Max Reps Handstand Push-Ups...
Panic Breathing (88% similar) - For Time (with a Partner) 500-400-300-200-100 meter Row (each) Partner Holds Kettlebells in Rack (2x...

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Hero WOD. High volume bodyweight back squats (100 reps) interrupted by 5 burpees every minute. This creates constant metabolic stress, testing strength endurance and conditioning simultaneously.
Stamina	9/10	Performing 100 bodyweight back squats while also doing 5 burpees EMOM will severely tax leg and posterior chain muscular endurance for squats, and full-body conditioning stamina for burpees. The EMOM burpees prevent full recovery for squats.
Strength	6/10	Bodyweight back squats for 100 reps test significant strength endurance. While not maximal strength, maintaining good form for high reps at bodyweight is challenging.
Flexibility	3/10	Requires full squat depth for back squats. Basic mobility for burpees.
Power	4/10	Burpees have an explosive component. Driving up from squats can be powerful. The EMOM structure encourages consistent output.
Speed	5/10	Efficiently completing 5 burpees within the minute to maximize time for squats is key. Pacing the squats to avoid failure while accommodating the burpees is crucial.

Birchall

For Time

For Time 100 Back Squats (Bodyweight) Perform 5 Burpees at the top of each minute

83 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

11:00Elite

17:00Target

21:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

The Crippler

For Time

For Time 30 Back Squats (225/155 lb) 1 mile Run

Hard

90% similar

Brian Serdynski

For Time

For Time 400 meter Run 50 Air Squats 350 meter Run 40 Sit-Ups 250 meter Run 30 Push-Ups 150 meter Run 20 Jumping Jacks Wear a Weight Vest (20/15 lb)

Hard

90% similar

Coe

For TimeCouplet

10 Rounds For Time 10 Thrusters (95/65 lb) 10 Ring Push-Ups

Hard

90% similar

Painstorm XLII

AMRAPChipper

Buy-In: 0.5 mile Weighted Run (1/2 Bodyweight) Then AMRAP in 20 minutes of: 5 Deadlifts (1/2 Bodyweight) 5 Hang Power Cleans (1/2 Bodyweight) 5 Front Squats (1/2 Bodyweight) 5 Push Jerks (1/2 Bodyweight) 5 Back Squats (1/2 Bodyweight) 0.5 mile Run

Hard

89% similar