What is a good time for Burn the Bird?

Good times for Burn the Bird depend on your fitness level: Elite athletes finish under 15:00, advanced athletes target 15:00-11:00, intermediate athletes aim for 11:00-9:00, and beginners should focus on proper form over 9:00.

What is considered a good Burn the Bird time?

A good Burn the Bird time for most CrossFit athletes is between 11:00-9:00 (intermediate level). Elite times are under 15:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Burn the Bird?

Your Burn the Bird pace should match your fitness level. Beginners should aim to finish around 9:00 with good form, while advanced athletes can target 15:00-11:00. Always prioritize proper movement over speed.

How do I scale Burn the Bird?

Burn the Bird 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 Burn the Bird work?

Burn the Bird primarily works the muscles involved in Row, Kettlebell Swing, Double-Under. This workout develops multiple fitness domains.

Burn the Bird WOD - Scaling & Strategy

Workout Description

4 Rounds for Time 250 meter Row 20 Kettlebell Swings (55/35 lb) 15 Double-Unders 100 meter Run 5 Burpees

Why This Workout Is Medium

While each movement is relatively simple and the loads are moderate, the combination creates steady but manageable fatigue. The row and run provide natural breaks between higher-intensity elements. KB swings and burpees will elevate heart rate, but 5 burpees is a low volume. Double-unders may be challenging when tired but 15 reps is manageable. Most CrossFitters can complete this in 12-15 minutes without scaling.

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): Multiple cardio elements (row, run) combined with moderate-intensity movements create sustained cardiovascular demand across 4 rounds without full recovery.

Stamina (6/10): Moderate rep schemes and multiple movement patterns challenge local muscular endurance, especially posterior chain and shoulders.

Speed (6/10): Quick transitions between movements and fast cycling of double-unders create a moderate speed demand.

Power (5/10): Kettlebell swings and double-unders are power-based movements, balanced with steady-state cardio elements.

Flexibility (4/10): Hip hinge for KB swings and burpee positions require decent mobility, but nothing extreme.

Strength (3/10): Kettlebell weight is moderate; other movements are primarily bodyweight-based without significant strength demands.

Scaling Options

Row: Reduce to 200m or substitute bike erg (12-15 cals) KB Swings: Drop to 44/26 lb or 35/20 lb, maintain hip hinge pattern Double-Unders: Sub 30-45 single unders or 15 alternating step-ups Run: Reduce to 75m or substitute 30 sec march-in-place Burpees: Step-back burpees or no push-up at bottom Rounds: Reduce to 3 rounds for newer athletes Target time cap: 20 minutes

Scaling Explanation

Scale if unable to maintain proper KB swing mechanics for sets of 10+ at prescribed weight, cannot perform 15+ double-unders unbroken, or if estimated completion time exceeds 20 minutes. Priority is maintaining consistent movement patterns and steady work rate across all rounds. Intensity should allow completion of all rounds with no more than 20% time difference between fastest and slowest rounds. Scale to achieve 12-18 minute finish time while keeping heart rate in sustainable zone (85-90% max).

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems (12-18 minute time domain). Primary challenge is maintaining consistent work rate across varied movements while managing cardiovascular fatigue. The combination of monostructural cardio (row, run) with explosive movements (KB swings) creates a balanced conditioning effect.

Coach Insight

Break this workout into manageable chunks. Row at 85% effort (24-26 s/m pace) - avoid sprinting. Keep KB swings unbroken with powerful hip drive but controlled descent. Double-unders in sets of 15 or break into quick 8-7 sets. Use the 100m run as active recovery with steady pace. Burpees should be steady but deliberate - avoid rushing and getting sloppy. Key is maintaining consistent round times without significant drop-off. Transitions should be quick but controlled.

Benchmark Notes

This workout is most similar to Helen (3 rounds of running + KB swings + gymnastics), but with 4 rounds and different movement patterns. Breaking it down: 250m Row (~45-55s) 20 KB Swings (~35-40s) 15 Double-Unders (~10-15s) 100m Run (~15-20s) 5 Burpees (~15-20s) Base round time: 120-150s fresh Fatigue multipliers: Round 1: 1.0x (120-150s) Round 2: 1.0x (120-150s) Round 3: 1.15x (138-173s) Round 4: 1.25x (150-188s) Transitions: 4-5 transitions per round at 5-10s each = 20-50s per round Total projected time ranges: Elite (L10): 6:00-7:00 Intermediate (L5): 9:00-10:00 Beginner (L1): 15:00-16:00 Compared to Helen anchor (7:30-8:30 elite), this workout should be slightly faster due to: - Shorter run (100m vs 400m) - Double-unders instead of pull-ups - But 4 rounds vs 3 rounds balances this out Final targets: Male L10: 6:00-7:00 Male L5: 9:00-10:00 Male L1: 15:00-16:00 Female L10: 7:00-8:00 Female L5: 10:00-11:00 Female L1: 16:00-17:00

Attribute	Score	Explanation
Endurance	7/10	Multiple cardio elements (row, run) combined with moderate-intensity movements create sustained cardiovascular demand across 4 rounds without full recovery.
Stamina	6/10	Moderate rep schemes and multiple movement patterns challenge local muscular endurance, especially posterior chain and shoulders.
Strength	3/10	Kettlebell weight is moderate; other movements are primarily bodyweight-based without significant strength demands.
Flexibility	4/10	Hip hinge for KB swings and burpee positions require decent mobility, but nothing extreme.
Power	5/10	Kettlebell swings and double-unders are power-based movements, balanced with steady-state cardio elements.
Speed	6/10	Quick transitions between movements and fast cycling of double-unders create a moderate speed demand.

Attribute

Score

Explanation

Endurance

7/10

Multiple cardio elements (row, run) combined with moderate-intensity movements create sustained cardiovascular demand across 4 rounds without full recovery.

Stamina

6/10

Moderate rep schemes and multiple movement patterns challenge local muscular endurance, especially posterior chain and shoulders.

Strength

3/10

Kettlebell weight is moderate; other movements are primarily bodyweight-based without significant strength demands.

Flexibility

4/10

Hip hinge for KB swings and burpee positions require decent mobility, but nothing extreme.

Power

5/10

Kettlebell swings and double-unders are power-based movements, balanced with steady-state cardio elements.

Speed

6/10

Quick transitions between movements and fast cycling of double-unders create a moderate speed demand.

4 Rounds for Time 250 meter 20 (55/35 lb) 15 100 meter 5

78 ♡ on Wodwell

Difficulty:

Medium

Modality:

Stimulus:

Insight:

Scaling:

Time Distribution:

6:45Elite

9:30Target

15:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Medium

Benchmark Times for Burn the Bird

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

Burn the Bird

Training Profile

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