What is a good time for Bottle Rocket?

Good times for Bottle Rocket depend on your fitness level: Elite athletes finish under 16:46, advanced athletes target 16:46-14:16, intermediate athletes aim for 14:16-11:31, and beginners should focus on proper form over 11:31.

What is considered a good Bottle Rocket time?

A good Bottle Rocket time for most CrossFit athletes is between 14:16-11:31 (intermediate level). Elite times are under 16:46, but focus on consistent movement and proper form rather than just speed.

How fast should I do Bottle Rocket?

Your Bottle Rocket pace should match your fitness level. Beginners should aim to finish around 11:31 with good form, while advanced athletes can target 16:46-14:16. Always prioritize proper movement over speed.

How do I scale Bottle Rocket?

Bottle Rocket 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 Bottle Rocket work?

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

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AI-powered WOD Insights

Workout Description

For Time 25 Burpees 25 Power Cleans (135/95 lb) 25 Burpees 7 Wall Ball Shots (20/14 lb) at the top of each minute

Why This Workout Is Hard

A workout combining burpees and power cleans, interrupted by mandatory wall balls every minute. Tests work capacity under interference.

Benchmark Times for Bottle Rocket

Elite: <16:46
Advanced: 16:46-14:16
Intermediate: 14:16-11:31
Beginner: >11:31

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A workout combining burpees (50 total) and power cleans (25 reps @ 135/95lb), interrupted by mandatory 7 wall balls EMOM. The constant interruption and mixed stimuli create a significant conditioning challenge under interference.
Stamina (7/10): Performing 50 burpees and 25 moderate-heavy power cleans, while also doing 7 wall balls every minute, tests full-body stamina (burpees), lifting stamina (cleans), and conditioning stamina (wall balls) under continuous pressure.
Power (7/10): Power cleans and wall balls are explosive movements. Burpees also have a power component. The EMOM structure forces repeated power bursts for wall balls.
Speed (6/10): Efficiently completing 7 wall balls within the minute to maximize time for burpees and power cleans is key. Fast cycling of burpees and cleans is important for overall time.
Strength (5/10): Power cleans at 135/95 lbs are a moderate load that tests strength endurance. Wall balls (20/14lb) have a light-moderate strength component. The main challenge is managing these under EMOM pressure.
Flexibility (4/10): Requires mobility for power cleans (catch position) and wall balls (squat/overhead). Basic burpee mobility.

Modality Profile

An M/W workout with a monostructural movement (Burpees) and two weightlifting movements (Power Cleans, Wall Balls).

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A workout combining burpees (50 total) and power cleans (25 reps @ 135/95lb), interrupted by mandatory 7 wall balls EMOM. The constant interruption and mixed stimuli create a significant conditioning challenge under interference.
Stamina	7/10	Performing 50 burpees and 25 moderate-heavy power cleans, while also doing 7 wall balls every minute, tests full-body stamina (burpees), lifting stamina (cleans), and conditioning stamina (wall balls) under continuous pressure.
Strength	5/10	Power cleans at 135/95 lbs are a moderate load that tests strength endurance. Wall balls (20/14lb) have a light-moderate strength component. The main challenge is managing these under EMOM pressure.
Flexibility	4/10	Requires mobility for power cleans (catch position) and wall balls (squat/overhead). Basic burpee mobility.
Power	7/10	Power cleans and wall balls are explosive movements. Burpees also have a power component. The EMOM structure forces repeated power bursts for wall balls.
Speed	6/10	Efficiently completing 7 wall balls within the minute to maximize time for burpees and power cleans is key. Fast cycling of burpees and cleans is important for overall time.

Bottle Rocket

For Time

For Time 25 Burpees 25 Power Cleans (135/95 lb) 25 Burpees 7 Wall Ball Shots (20/14 lb) at the top of each minute

90 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

8:31Elite

12:16Target

16:46Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

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Max Reps in Three 4-minute Intervals in 12 minutes 4 minutes of Clean-and-Jerks (135/95 lb) 4 minutes of Rowing (calories) 4 minutes of Burpees

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92% similar

Open 15.5

For Time

27-21-15-9 Reps for Time Row (calories) Thrusters (95/65 lb)

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90% similar

Angus

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3 Rounds for Time 10 Thrusters (135/95 lb) 12 Pull-Ups 25 Burpees

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Santora

For Time

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