What is a good time for C-Note?

Good times for C-Note depend on your fitness level: Elite athletes finish under 55:39, advanced athletes target 55:39-51:54, intermediate athletes aim for 51:54-45:01, and beginners should focus on proper form over 45:01.

What is considered a good C-Note time?

A good C-Note time for most CrossFit athletes is between 51:54-45:01 (intermediate level). Elite times are under 55:39, but focus on consistent movement and proper form rather than just speed.

How fast should I do C-Note?

Your C-Note pace should match your fitness level. Beginners should aim to finish around 45:01 with good form, while advanced athletes can target 55:39-51:54. Always prioritize proper movement over speed.

How do I scale C-Note?

C-Note 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 C-Note work?

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

PRzilla

AI-powered WOD Insights

Workout Description

For Time 100 Single-Unders 100 Pull-Ups 100 Lunges 100 Push-Ups 100 calorie Row 100 Sit-Ups 100 Air Squats 100 calorie Assault Air Bike

Why This Workout Is Very Hard

A high-volume chipper requiring 100 reps/calories across 8 different movements. Tests endurance and mental fortitude.

Benchmark Times for C-Note

Elite: <55:39
Advanced: 55:39-51:54
Intermediate: 51:54-45:01
Beginner: >45:01

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A very long chipper with 100 reps/calories across 8 different movements, including two monostructural cardio pieces (row, bike), is an extreme endurance test.
Stamina (9/10): Extremely high volume of pull-ups, lunges, push-ups, sit-ups, and squats will exhaust muscular stamina across the entire body.
Speed (4/10): Maintaining a consistent pace across all movements and minimizing rest over a very long duration is key, rather than speed on individual reps.
Power (3/10): Initial efforts on row/bike can be powerful, but sustained output and endurance are paramount.
Strength (2/10): Primarily bodyweight and light cardio; maximal strength is not a significant factor.
Flexibility (2/10): Basic range of motion required for all movements.

Modality Profile

A chipper with six gymnastics movements and two monostructural movements (row and assault bike). The workout is primarily a test of gymnastics endurance with significant cardio elements.

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These WODs similar to C-Note share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	9/10	A very long chipper with 100 reps/calories across 8 different movements, including two monostructural cardio pieces (row, bike), is an extreme endurance test.
Stamina	9/10	Extremely high volume of pull-ups, lunges, push-ups, sit-ups, and squats will exhaust muscular stamina across the entire body.
Strength	2/10	Primarily bodyweight and light cardio; maximal strength is not a significant factor.
Flexibility	2/10	Basic range of motion required for all movements.
Power	3/10	Initial efforts on row/bike can be powerful, but sustained output and endurance are paramount.
Speed	4/10	Maintaining a consistent pace across all movements and minimizing rest over a very long duration is key, rather than speed on individual reps.

C-Note

For Time Chipper Unilateral

For Time 100 Single-Unders 100 Pull-Ups 100 Lunges 100 Push-Ups 100 calorie Row 100 Sit-Ups 100 Air Squats 100 calorie Assault Air Bike

39 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

32:31Elite

47:31Target

55:39Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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For TimeChipperUnilateral

For Time 10 Burpees Then, 10 Burpees and: 25 Push-Ups Then, 10 Burpees, 25 Push-Ups and: 50 Lunges Then, 10 Burpees, 25 Push-Ups, 50 Lunges and: 100 Sit-Ups Then, 10 Burpees, 25 Push-Ups, 50 Lunges, 100 Sit-Ups and: 150 Air Squats

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91% similar

Painstorm XXV

For TimeChipper

For Time 500 Thrusters (45/35 lb)

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For TimeLadder

For Time Buy-In: 1.3 mile Run Then, completed: 60-50-40-30-20-10 second Plank Hold 10-20-30-40-50-60 Push-Ups 60-50-40-30-20-10 Jumping Squats Cash-Out: 1.3 mile Run

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For Time

For Time 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 Rounds of Cindy* 300 meter Run 3 Rounds of Cindy* 300 meter Run 2 Rounds of Cindy* 300 meter Run 1 Round of Cindy* 300 meter Run *1 Round of Cindy consists of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

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