What is a good time for Edward D’Atri?

Good times for Edward D’Atri depend on your fitness level: Elite athletes finish under 12:00, advanced athletes target 12:00-8:30, intermediate athletes aim for 8:30-6:30, and beginners should focus on proper form over 6:30.

What is considered a good Edward D’Atri time?

A good Edward D’Atri time for most CrossFit athletes is between 8:30-6:30 (intermediate level). Elite times are under 12:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Edward D’Atri?

Your Edward D’Atri pace should match your fitness level. Beginners should aim to finish around 6:30 with good form, while advanced athletes can target 12:00-8:30. Always prioritize proper movement over speed.

How do I scale Edward D’Atri?

Edward D’Atri 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 Edward D’Atri work?

Edward D’Atri primarily works the muscles involved in Deadlift, Bench Press, Chest-to-Bar Pull-Up. This workout develops strength.

Edward D’Atri Hero WOD - Benchmark Times, Scaling & Strategy

Workout Description

12-9-6 Reps For Time Deadlifts (275/185 lb) Bench Presses (185/105 lb) Chest-to-Bar Pull-Ups

Why This Workout Is Hard

The combination of moderately heavy deadlifts (275/185) with bench press and chest-to-bar pull-ups creates significant fatigue accumulation. The descending rep scheme (12-9-6) provides some relief, but the grip demands from deadlifts will impact pull-up performance, while the pressing volume taxes the upper body continuously. Most average CrossFitters will need to break up sets and may struggle to maintain intensity throughout.

Training Focus

This workout develops the following fitness attributes:

Strength (8/10): Heavy deadlifts and bench press loads represent significant percentage of max effort, requiring substantial strength capacity throughout.

Stamina (7/10): Multiple compound movements targeting similar muscle groups creates significant local muscular fatigue, especially in pushing and pulling patterns.

Flexibility (6/10): Chest-to-bar pull-ups demand good shoulder mobility, while proper deadlift form requires hip and hamstring flexibility.

Endurance (5/10): Descending rep scheme with heavy loads creates moderate cardiovascular demand. Short enough to push pace but heavy enough to require brief recoveries between sets.

Speed (5/10): Ability to transition efficiently between movements and maintain steady rep cycles is important, but heavy loads limit pure speed.

Power (4/10): Some power needed for chest-to-bar pull-ups and maintaining bar speed on heavy lifts, but not primarily explosive movements.

Scaling Explanation

Scale if unable to perform 5+ unbroken deadlifts at prescribed weight, 3+ strict chest-to-bar pull-ups, or if bench press is above 80% 1RM. Maintaining power output and proper positioning through all movements is critical. Athletes should finish between 6-12 minutes with consistent movement quality. Scale load or volume if grip becomes limiting factor or if back position deteriorates on deadlifts.

Coach Insight

Break deadlifts into 2-3 sets early (7-5, 5-4, 4-2) to preserve grip and back position. Quick singles acceptable on final round. Rest 2-3 breaths between movements. Keep bench press touch points consistent - consider 5-4, 5-4, 3-3 rep schemes. For pull-ups, kip efficiently but prioritize full lockout and chest contact. Most athletes fade on final 6 reps - stay composed on transitions.

Benchmark Notes

This workout is most similar to Elizabeth (21-15-9 clean + ring dips) but with heavier loads and chest-to-bar pull-ups instead of ring dips. Analysis: 1. Movement breakdown (fresh state): - Deadlifts (275/185): 2.5-3.5s/rep at this load - Bench Press (185/105): 2.5-3s/rep - Chest-to-Bar Pull-Ups: 2-2.5s/rep 2. Set structure and fatigue: Round 1 (12 reps each): - Deadlifts: 3s × 12 = 36s - Bench: 3s × 12 = 36s - CTB Pull-ups: 2.5s × 12 = 30s Transitions: 3 × 8s = 24s Total: ~126s Round 2 (9 reps each): - All movements 1.2x fatigue multiplier - Deadlifts: 3.6s × 9 = 32s - Bench: 3.6s × 9 = 32s - CTB Pull-ups: 3s × 9 = 27s Transitions: 3 × 10s = 30s Total: ~121s Round 3 (6 reps each): - All movements 1.3x fatigue multiplier - Deadlifts: 3.9s × 6 = 23s - Bench: 3.9s × 6 = 23s - CTB Pull-ups: 3.25s × 6 = 20s Transitions: 3 × 12s = 36s Total: ~102s Base time: 349s Compared to Elizabeth benchmark (L10: 160-200s male), this should be ~25% slower due to: - Heavier deadlift (+140 lbs) - Heavier pressing movement - CTB pull-ups vs ring dips Final targets: Male: L10: 240s (4:00) L5: 390s (6:30) L1: 720s (12:00) Female (15-20% slower): L10: 285s (4:45) L5: 450s (7:30) L1: 840s (14:00)

Attribute	Score	Explanation
Endurance	5/10	Descending rep scheme with heavy loads creates moderate cardiovascular demand. Short enough to push pace but heavy enough to require brief recoveries between sets.
Stamina	7/10	Multiple compound movements targeting similar muscle groups creates significant local muscular fatigue, especially in pushing and pulling patterns.
Strength	8/10	Heavy deadlifts and bench press loads represent significant percentage of max effort, requiring substantial strength capacity throughout.
Flexibility	6/10	Chest-to-bar pull-ups demand good shoulder mobility, while proper deadlift form requires hip and hamstring flexibility.
Power	4/10	Some power needed for chest-to-bar pull-ups and maintaining bar speed on heavy lifts, but not primarily explosive movements.
Speed	5/10	Ability to transition efficiently between movements and maintain steady rep cycles is important, but heavy loads limit pure speed.

Attribute

Score

Explanation

Endurance

5/10

Descending rep scheme with heavy loads creates moderate cardiovascular demand. Short enough to push pace but heavy enough to require brief recoveries between sets.

Stamina

7/10

Multiple compound movements targeting similar muscle groups creates significant local muscular fatigue, especially in pushing and pulling patterns.

Strength

8/10

Heavy deadlifts and bench press loads represent significant percentage of max effort, requiring substantial strength capacity throughout.

Flexibility

6/10

Chest-to-bar pull-ups demand good shoulder mobility, while proper deadlift form requires hip and hamstring flexibility.

Power

4/10

Some power needed for chest-to-bar pull-ups and maintaining bar speed on heavy lifts, but not primarily explosive movements.

Speed

5/10

Ability to transition efficiently between movements and maintain steady rep cycles is important, but heavy loads limit pure speed.

12-9-6 Reps For Time (275/185 lb) (185/105 lb)

83 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Moderate-length glycolytic workout (6-12 minutes) combining heavy barbell cycling with gymnastic skill. Tests strength endurance and power maintenance across multiple muscle groups. Descending rep scheme allows initial power expression followed by sustained output under fatigue.

Insight:

Scaling:

Deadlift: Scale to 65-75% 1RM (225/155 or 185/135). Sub regular pull-ups or ring rows for chest-to-bar. Bench press can scale to 135/85 or dumbbells. Volume option: 9-6-3 rep scheme. Beginners consider 6-4-2 with lighter loads. Time cap at 15 minutes.

Time Distribution:

4:45Elite

7:00Target

12:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for Edward D’Atri

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

Edward D’Atri

Training Profile

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