What is a good time for Capoot?

Good times for Capoot depend on your fitness level: Elite athletes finish under 50:38, advanced athletes target 50:38-46:53, intermediate athletes aim for 46:53-41:30, and beginners should focus on proper form over 41:30.

What is considered a good Capoot time?

A good Capoot time for most CrossFit athletes is between 46:53-41:30 (intermediate level). Elite times are under 50:38, but focus on consistent movement and proper form rather than just speed.

How fast should I do Capoot?

Your Capoot pace should match your fitness level. Beginners should aim to finish around 41:30 with good form, while advanced athletes can target 50:38-46:53. Always prioritize proper movement over speed.

How do I scale Capoot?

Capoot 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 Capoot work?

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

PRzilla

AI-powered WOD Insights

Workout Description

For Time 100 Push-Ups 800 meter Run 75 Push-Ups 1,200 meter Run 50 Push-Ups 1,600 meter Run 25 Push-Ups 2,000 meter Run

Why This Workout Is Very Hard

Hero WOD (Chipper). Combines very high volume push-ups (250 reps) with significant and increasing running distances (5600m total). Primarily tests muscular endurance (pushing) and cardiovascular endurance. The sheer volume makes it very challenging.

Benchmark Times for Capoot

Elite: <50:38
Advanced: 50:38-46:53
Intermediate: 46:53-41:30
Beginner: >41:30

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): Significant and increasing running distances (5600m total) combined with high-volume push-ups creates a severe cardiovascular and muscular endurance challenge.
Stamina (9/10): Extremely high volume of push-ups (250 total) will exhaust upper body pushing stamina, especially when interspersed with progressively longer runs.
Speed (4/10): Maintaining a consistent running pace across increasing distances and managing push-up sets efficiently is crucial.
Strength (2/10): Primarily a test of bodyweight pushing endurance; maximal strength is not a factor.
Flexibility (1/10): Basic range of motion for running and push-ups.
Power (1/10): Not a power-focused WOD; sustained endurance is paramount.

Modality Profile

A G/M workout with a gymnastics movement (Push-ups) and a monostructural movement (Run).

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

Training Profile

Attribute	Score	Explanation
Endurance	9/10	Significant and increasing running distances (5600m total) combined with high-volume push-ups creates a severe cardiovascular and muscular endurance challenge.
Stamina	9/10	Extremely high volume of push-ups (250 total) will exhaust upper body pushing stamina, especially when interspersed with progressively longer runs.
Strength	2/10	Primarily a test of bodyweight pushing endurance; maximal strength is not a factor.
Flexibility	1/10	Basic range of motion for running and push-ups.
Power	1/10	Not a power-focused WOD; sustained endurance is paramount.
Speed	4/10	Maintaining a consistent running pace across increasing distances and managing push-up sets efficiently is crucial.

Capoot

For Time Chipper

For Time 100 Push-Ups 800 meter Run 75 Push-Ups 1,200 meter Run 50 Push-Ups 1,600 meter Run 25 Push-Ups 2,000 meter Run

350 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

32:00Elite

43:15Target

50:38Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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