What is a good time for Efren Medina?

Good times for Efren Medina depend on your fitness level: Elite athletes finish under 14:30, advanced athletes target 14:30-9:30, intermediate athletes aim for 9:30-6:00, and beginners should focus on proper form over 6:00.

What is considered a good Efren Medina time?

A good Efren Medina time for most CrossFit athletes is between 9:30-6:00 (intermediate level). Elite times are under 14:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Efren Medina?

Your Efren Medina pace should match your fitness level. Beginners should aim to finish around 6:00 with good form, while advanced athletes can target 14:30-9:30. Always prioritize proper movement over speed.

How do I scale Efren Medina?

Efren Medina 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 Efren Medina work?

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

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Workout Description

4 Rounds for Time 17 Jumping Jacks 21 Sumo Squats 21 Sit-Ups

Why This Workout Is Easy

Hero WOD consisting of low-skill, low-impact bodyweight movements (Jumping Jacks, Sumo Squats, Sit-Ups) over moderate volume (4 rounds).

Benchmark Times for Efren Medina

Elite: <14:30
Advanced: 14:30-9:30
Intermediate: 9:30-6:00
Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

Endurance (3/10): Four rounds of low-skill, low-impact bodyweight movements create a light cardiovascular stimulus.
Stamina (3/10): Moderate volume of jumping jacks, sumo squats, and sit-ups tests basic muscular endurance.
Speed (3/10): Efficiently cycling through reps is beneficial, but the overall intensity is low.
Flexibility (2/10): Basic range of motion for all movements; sumo squats require some hip adductor flexibility.
Strength (1/10): Minimal strength requirement; entirely bodyweight focused on light endurance.
Power (1/10): Jumping jacks and sumo squats (if performed dynamically) have a minor power component, but it's not the primary stimulus.

Modality Profile

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

Similar Workouts to Efren Medina

If you enjoy Efren Medina, you might also like these similar CrossFit WODs:

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Run 1 mile (83% similar) - Run 1 mile...
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Task Tabata (81% similar) - For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 sec...
Tabata This! (81% similar) - Tabata Row, Squat, Pull-up, Push-up, Sit-up. Score is the sum of the lowest reps for each exercise....
Gut Buster (81% similar) - For Time 150 Sit-Ups 1000 meter Row 150 Sit-Ups...

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

Training Profile

Attribute	Score	Explanation
Endurance	3/10	Four rounds of low-skill, low-impact bodyweight movements create a light cardiovascular stimulus.
Stamina	3/10	Moderate volume of jumping jacks, sumo squats, and sit-ups tests basic muscular endurance.
Strength	1/10	Minimal strength requirement; entirely bodyweight focused on light endurance.
Flexibility	2/10	Basic range of motion for all movements; sumo squats require some hip adductor flexibility.
Power	1/10	Jumping jacks and sumo squats (if performed dynamically) have a minor power component, but it's not the primary stimulus.
Speed	3/10	Efficiently cycling through reps is beneficial, but the overall intensity is low.