What is a good time for CPL Emmanuel Hernandez?

Good times for CPL Emmanuel Hernandez 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 CPL Emmanuel Hernandez time?

A good CPL Emmanuel Hernandez 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 CPL Emmanuel Hernandez?

Your CPL Emmanuel Hernandez 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 CPL Emmanuel Hernandez?

CPL Emmanuel Hernandez 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 CPL Emmanuel Hernandez work?

CPL Emmanuel Hernandez is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

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

Why This Workout Is Very Hard

Hero WOD. Very high volume running (2.6 miles) combined with high-volume bodyweight movements (210 push-ups, 210 jumping squats) and significant plank holds (3.5 min total). Exceptionally demanding on endurance.

Benchmark Times for CPL Emmanuel Hernandez

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): Two 1.3-mile runs sandwiching a high-volume bodyweight circuit makes this an extreme endurance test.
Stamina (8/10): The circuit of plank holds (210s total), push-ups (210 total), and jumping squats (210 total) demands significant core, upper body pushing, and lower body muscular stamina.
Speed (4/10): Maintaining a strong running pace and efficiently cycling through the bodyweight movements and holds is crucial.
Strength (2/10): Primarily bodyweight movements; maximal strength is not a major factor.
Flexibility (2/10): Basic range of motion for running and bodyweight exercises.
Power (2/10): Jumping squats have a plyometric component, but the overwhelming stimulus is endurance.

Modality Profile

A G/M workout with gymnastics (Jumping Squats) and monostructural (Run) components.

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These WODs similar to CPL Emmanuel Hernandez share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	9/10	Two 1.3-mile runs sandwiching a high-volume bodyweight circuit makes this an extreme endurance test.
Stamina	8/10	The circuit of plank holds (210s total), push-ups (210 total), and jumping squats (210 total) demands significant core, upper body pushing, and lower body muscular stamina.
Strength	2/10	Primarily bodyweight movements; maximal strength is not a major factor.
Flexibility	2/10	Basic range of motion for running and bodyweight exercises.
Power	2/10	Jumping squats have a plyometric component, but the overwhelming stimulus is endurance.
Speed	4/10	Maintaining a strong running pace and efficiently cycling through the bodyweight movements and holds is crucial.

CPL Emmanuel Hernandez

For Time Ladder

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

5 ♡ 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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