What is a good time for Ella French?

Good times for Ella French depend on your fitness level: Elite athletes finish under 41:00, advanced athletes target 41:00-37:00, intermediate athletes aim for 37:00-31:30, and beginners should focus on proper form over 31:30.

What is considered a good Ella French time?

A good Ella French time for most CrossFit athletes is between 37:00-31:30 (intermediate level). Elite times are under 41:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Ella French?

Your Ella French pace should match your fitness level. Beginners should aim to finish around 31:30 with good form, while advanced athletes can target 41:00-37:00. Always prioritize proper movement over speed.

How do I scale Ella French?

Ella French 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 Ella French work?

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

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AI-powered WOD Insights

Workout Description

For Time Buy-In: 4:18 Plank Hold Directly into: 15 Kettlebell Swings (53/36 lb) 13 Air Squats 71 Burpees 8 Kettlebell Swings (53/36 lb) 21 Air Squats Cash-Out: 3:30 Plank Hold

Why This Workout Is Medium

Hero WOD. Long plank hold buy-in/cash-out (~8 min total) sandwiching moderate volume KB swings, air squats, and high-rep burpees. Primarily tests core endurance and mental toughness.

Benchmark Times for Ella French

Elite: <41:00
Advanced: 41:00-37:00
Intermediate: 37:00-31:30
Beginner: >31:30

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): The extended plank holds are a primary test of core and shoulder girdle stamina. High-rep burpees (71) and moderate kettlebell swings/squats add to full-body muscular stamina demands.
Endurance (7/10): Long plank hold buy-in/cash-out (nearly 8 min total) combined with a circuit of burpees, swings, and squats creates a significant test of sustained effort and core endurance.
Power (4/10): Kettlebell swings and the jump in burpees have power components.
Speed (4/10): Efficiently cycling through the circuit movements is important, but the long plank holds dominate the time and endurance aspect.
Strength (3/10): Kettlebell swings (53/36 lb) provide a moderate strength stimulus. Plank holds test isometric strength.
Flexibility (2/10): Basic range of motion for swings, squats, burpees, and planks.

Modality Profile

A workout dominated by gymnastics movements (Plank, Air Squat, Burpee) with one weightlifting movement (KBS). The long plank holds are a significant gymnastics-based core challenge. Profile: 75% G, 25% W.

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Long plank hold buy-in/cash-out (nearly 8 min total) combined with a circuit of burpees, swings, and squats creates a significant test of sustained effort and core endurance.
Stamina	8/10	The extended plank holds are a primary test of core and shoulder girdle stamina. High-rep burpees (71) and moderate kettlebell swings/squats add to full-body muscular stamina demands.
Strength	3/10	Kettlebell swings (53/36 lb) provide a moderate strength stimulus. Plank holds test isometric strength.
Flexibility	2/10	Basic range of motion for swings, squats, burpees, and planks.
Power	4/10	Kettlebell swings and the jump in burpees have power components.
Speed	4/10	Efficiently cycling through the circuit movements is important, but the long plank holds dominate the time and endurance aspect.

Ella French

For Time

For Time Buy-In: 4:18 Plank Hold Directly into: 15 Kettlebell Swings (53/36 lb) 13 Air Squats 71 Burpees 8 Kettlebell Swings (53/36 lb) 21 Air Squats Cash-Out: 3:30 Plank Hold

15 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

22:00Elite

33:15Target

41:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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