What is a good time for Erin?

Good times for Erin depend on your fitness level: Elite athletes finish under 22:00, advanced athletes target 22:00-18:00, intermediate athletes aim for 18:00-14:00, and beginners should focus on proper form over 14:00.

What is considered a good Erin time?

A good Erin time for most CrossFit athletes is between 18:00-14:00 (intermediate level). Elite times are under 22:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Erin?

Your Erin pace should match your fitness level. Beginners should aim to finish around 14:00 with good form, while advanced athletes can target 22:00-18:00. Always prioritize proper movement over speed.

Erin 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 Erin work?

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

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AI-powered WOD Insights

Workout Description

5 Rounds For Time 15 Dumbbell Split Cleans (40/30 lb) 21 Pull-Ups

Why This Workout Is Medium

Hero WOD (Couplet). 5 rounds combining moderate DB split cleans (40lb) and pull-ups. Tests muscular endurance and grip.

Benchmark Times for Erin

Elite: <22:00
Advanced: 22:00-18:00
Intermediate: 18:00-14:00
Beginner: >14:00

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): Muscular stamina for cycling 75 total dumbbell split cleans (unilateral leg/core/shoulder stability) and 105 pull-ups (grip/pulling muscles) is significant.
Endurance (6/10): Five rounds of dumbbell split cleans and pull-ups create a moderate metabolic demand, testing cardiovascular fitness in a couplet format.
Power (6/10): Dumbbell split cleans are an explosive movement. Kipping pull-ups also utilize power.
Speed (6/10): Fast cycling of both movements with minimal rest is key for a good time.
Strength (5/10): Dumbbell split cleans with 40/30 lb dumbbells provide a moderate unilateral strength challenge. Pull-ups test relative pulling strength.
Flexibility (4/10): Requires mobility for the split clean (lunge depth, catch position) and shoulder mobility for pull-ups.

Modality Profile

A couplet of a weightlifting movement (DB Split Clean) and a gymnastics movement (Pull-up). The stimulus is evenly split between G and W.

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

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Five rounds of dumbbell split cleans and pull-ups create a moderate metabolic demand, testing cardiovascular fitness in a couplet format.
Stamina	7/10	Muscular stamina for cycling 75 total dumbbell split cleans (unilateral leg/core/shoulder stability) and 105 pull-ups (grip/pulling muscles) is significant.
Strength	5/10	Dumbbell split cleans with 40/30 lb dumbbells provide a moderate unilateral strength challenge. Pull-ups test relative pulling strength.
Flexibility	4/10	Requires mobility for the split clean (lunge depth, catch position) and shoulder mobility for pull-ups.
Power	6/10	Dumbbell split cleans are an explosive movement. Kipping pull-ups also utilize power.
Speed	6/10	Fast cycling of both movements with minimal rest is key for a good time.

Erin

For Time Unilateral

5 Rounds For Time 15 Dumbbell Split Cleans (40/30 lb) 21 Pull-Ups

97 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

9:00Elite

15:00Target

22:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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