What is a good time for Dae Han?

Good times for Dae Han depend on your fitness level: Elite athletes finish under 45:38, advanced athletes target 45:38-41:53, intermediate athletes aim for 41:53-36:00, and beginners should focus on proper form over 36:00.

What is considered a good Dae Han time?

A good Dae Han time for most CrossFit athletes is between 41:53-36:00 (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 Dae Han?

Your Dae Han pace should match your fitness level. Beginners should aim to finish around 36:00 with good form, while advanced athletes can target 45:38-41:53. Always prioritize proper movement over speed.

How do I scale Dae Han?

Dae Han 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 Dae Han work?

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

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AI-powered WOD Insights

Workout Description

3 Rounds For Time 800 meter Weighted Run (45/35 lb barbell) 3 Rope Climbs (15 ft) 12 Thrusters (135/95 lb)

Why This Workout Is Very Hard

Hero WOD (Triplet). Combines challenging loaded runs (2400m total with 45lb barbell), high-skill rope climbs (9 total), and heavy thrusters (36 reps @ 135lb). Very demanding across multiple domains.

Benchmark Times for Dae Han

Elite: <45:38
Advanced: 45:38-41:53
Intermediate: 41:53-36:00
Beginner: >36:00

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): Three rounds of 800m weighted runs (45/35 lb barbell) combined with rope climbs and heavy thrusters is an extreme test of cardiovascular and metabolic endurance under load.
Stamina (8/10): Muscular stamina for carrying the barbell during runs, performing rope climbs (grip/pulling), and cycling heavy thrusters (legs/shoulders/core) is critical.
Strength (8/10): Thrusters at 135/95 lbs are a heavy load for reps. Rope climbs require significant upper body pulling strength. The weighted run also has a strong strength component.
Power (8/10): Thrusters are a primary power movement. The initial pull and drive in rope climbs also require power.
Flexibility (5/10): Full squat for thrusters, shoulder mobility for overhead position and rope climbs are necessary.
Speed (5/10): Maintaining a good pace on the weighted run and efficiently cycling thrusters and rope climbs is important, but strength-endurance under load is a major factor.

Modality Profile

A triplet combining one movement from each modality: Weighted Run (M), Rope Climb (G), and Thruster (W). The stimulus is evenly distributed.

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

Training Profile

Attribute	Score	Explanation
Endurance	9/10	Three rounds of 800m weighted runs (45/35 lb barbell) combined with rope climbs and heavy thrusters is an extreme test of cardiovascular and metabolic endurance under load.
Stamina	8/10	Muscular stamina for carrying the barbell during runs, performing rope climbs (grip/pulling), and cycling heavy thrusters (legs/shoulders/core) is critical.
Strength	8/10	Thrusters at 135/95 lbs are a heavy load for reps. Rope climbs require significant upper body pulling strength. The weighted run also has a strong strength component.
Flexibility	5/10	Full squat for thrusters, shoulder mobility for overhead position and rope climbs are necessary.
Power	8/10	Thrusters are a primary power movement. The initial pull and drive in rope climbs also require power.
Speed	5/10	Maintaining a good pace on the weighted run and efficiently cycling thrusters and rope climbs is important, but strength-endurance under load is a major factor.

Dae Han

For Time Triplet

3 Rounds For Time 800 meter Weighted Run (45/35 lb barbell) 3 Rope Climbs (15 ft) 12 Thrusters (135/95 lb)

15 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

26:45Elite

38:00Target

45:38Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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EMOMOdd Object

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