What is a good time for Caroline?

Good times for Caroline depend on your fitness level: Elite athletes finish under 28:45, advanced athletes target 28:45-26:15, intermediate athletes aim for 26:15-22:30, and beginners should focus on proper form over 22:30.

What is considered a good Caroline time?

A good Caroline time for most CrossFit athletes is between 26:15-22:30 (intermediate level). Elite times are under 28:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Caroline?

Your Caroline pace should match your fitness level. Beginners should aim to finish around 22:30 with good form, while advanced athletes can target 28:45-26:15. Always prioritize proper movement over speed.

How do I scale Caroline?

Caroline 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 Caroline work?

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

PRzilla

AI-powered WOD Insights

Workout Description

For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row

Why This Workout Is Hard

Hero WOD (Ladder Triplet). Combines heavy deadlifts (225lb), box jumps, and rowing in a pyramid rep scheme (3-7-11-14-11-7-3), testing strength and conditioning.

Benchmark Times for Caroline

Elite: <28:45
Advanced: 28:45-26:15
Intermediate: 26:15-22:30
Beginner: >22:30

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): The pyramid rep scheme (3-7-11-14-11-7-3) for deadlifts, box jumps, and rowing creates a significant metabolic challenge, testing cardiovascular endurance and pacing.
Stamina (7/10): Muscular stamina for heavy deadlifts, repetitive box jumps, and rowing is tested, especially as reps accumulate towards the middle of the pyramid.
Strength (7/10): Deadlifts at 225/135 lbs are a heavy load, making this a strength-biased WOD, particularly for the posterior chain.
Power (6/10): Deadlifts (when performed explosively), box jumps, and powerful rowing strokes all contribute to the power demand.
Speed (5/10): Efficiently cycling through reps and managing transitions is important, especially during the higher-rep rounds.
Flexibility (3/10): Requires good hamstring flexibility for deadlifts and hip flexion for box jumps and rowing.

Modality Profile

A G/M workout with gymnastics (Burpees, Pull-ups, Sit-ups) and monostructural (Double-unders) components.

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	The pyramid rep scheme (3-7-11-14-11-7-3) for deadlifts, box jumps, and rowing creates a significant metabolic challenge, testing cardiovascular endurance and pacing.
Stamina	7/10	Muscular stamina for heavy deadlifts, repetitive box jumps, and rowing is tested, especially as reps accumulate towards the middle of the pyramid.
Strength	7/10	Deadlifts at 225/135 lbs are a heavy load, making this a strength-biased WOD, particularly for the posterior chain.
Flexibility	3/10	Requires good hamstring flexibility for deadlifts and hip flexion for box jumps and rowing.
Power	6/10	Deadlifts (when performed explosively), box jumps, and powerful rowing strokes all contribute to the power demand.
Speed	5/10	Efficiently cycling through reps and managing transitions is important, especially during the higher-rep rounds.

Caroline

For Time Ladder Triplet

For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row

23 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

16:15Elite

23:45Target

28:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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