What is a good time for Coffland?

Good times for Coffland depend on your fitness level: Elite athletes finish under 45:38, advanced athletes target 45:38-41:53, intermediate athletes aim for 41:53-35:00, and beginners should focus on proper form over 35:00.

What is considered a good Coffland time?

A good Coffland time for most CrossFit athletes is between 41:53-35:00 (intermediate level). Elite times are under 45:38, but focus on consistent movement and proper form rather than just speed.

How fast should I do Coffland?

Your Coffland pace should match your fitness level. Beginners should aim to finish around 35:00 with good form, while advanced athletes can target 45:38-41:53. Always prioritize proper movement over speed.

How do I scale Coffland?

Coffland 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 Coffland work?

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

PRzilla

AI-powered WOD Insights

Workout Description

For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups

Why This Workout Is Very Hard

Hero WOD. Unique structure demanding extreme grip endurance (6 min cumulative hang). Significant penalty (800m run, 30 push-ups) for each drop leads to high volume and tests mental toughness.

Benchmark Times for Coffland

Elite: <17:00
Advanced: 20:00-25:00
Intermediate: 30:00-35:00
Beginner: >45:38

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): The primary challenge is extreme grip and upper body pulling stamina to accumulate 6 minutes in a hang hold. Push-up penalties also add to upper body pushing stamina demands.
Endurance (7/10): The penalty of an 800m run for each drop from the hang hold can lead to significant running volume, taxing cardiovascular endurance.
Strength (5/10): Maintaining a hang hold requires good isometric pulling strength. Push-ups test relative pushing strength.
Speed (3/10): Minimizing drops from the bar is key. Running pace on penalties should be managed to allow quick return to the bar.
Flexibility (2/10): Basic shoulder mobility for the hang and push-ups.
Power (1/10): This WOD is about static holds and sustained effort, not explosive power.

Modality Profile

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

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	The penalty of an 800m run for each drop from the hang hold can lead to significant running volume, taxing cardiovascular endurance.
Stamina	9/10	The primary challenge is extreme grip and upper body pulling stamina to accumulate 6 minutes in a hang hold. Push-up penalties also add to upper body pushing stamina demands.
Strength	5/10	Maintaining a hang hold requires good isometric pulling strength. Push-ups test relative pushing strength.
Flexibility	2/10	Basic shoulder mobility for the hang and push-ups.
Power	1/10	This WOD is about static holds and sustained effort, not explosive power.
Speed	3/10	Minimizing drops from the bar is key. Running pace on penalties should be managed to allow quick return to the bar.

Coffland

For Time

For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups

189 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

22:30Elite

37:30Target

45:38Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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