What is a good time for Fatal 40?

Good times for Fatal 40 depend on your fitness level: Elite athletes finish under 53:46, advanced athletes target 53:46-51:16, intermediate athletes aim for 51:16-45:01, and beginners should focus on proper form over 45:01.

What is considered a good Fatal 40 time?

A good Fatal 40 time for most CrossFit athletes is between 51:16-45:01 (intermediate level). Elite times are under 53:46, but focus on consistent movement and proper form rather than just speed.

How fast should I do Fatal 40?

Your Fatal 40 pace should match your fitness level. Beginners should aim to finish around 45:01 with good form, while advanced athletes can target 53:46-51:16. Always prioritize proper movement over speed.

How do I scale Fatal 40?

Fatal 40 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 Fatal 40 work?

Fatal 40 is a full-body workout that develops multiple fitness domains.

Fatal 40 WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Workout Description

For Time 40 Wall Ball Shots (20/14 lb) 40 Hang Cleans (95/65 lb) 40 Pull-Ups 40 Deadlifts (95/65 lb) 40 Push-Ups 40 Box Jumps (24/20 in) 40 Kettlebell Swings (1.5/1 pood) 40 Toes-to-Bars 40 Air Squats 40 Hang Snatches (95/65 lb) 40 Double-Unders 40 Sit-Ups 40 Burpees 400 meter Run at start and after each 40-rep movement

Why This Workout Is Hard

A long, demanding chipper combining 13 different movements with running intervals. Tests broad fitness and endurance.

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A very long chipper with 13 movements (40 reps each) plus a 400m run at the start and after each movement (totaling 5.6km of running) creates an extreme cardiovascular and endurance challenge.

Stamina (8/10): High volume across a wide variety of movements (wall balls, cleans, pull-ups, deadlifts, push-ups, box jumps, KB swings, T2B, squats, snatches, DUs, sit-ups, burpees) tests broad muscular stamina.

Power (6/10): Hang cleans, hang snatches, kettlebell swings, and box jumps are power-oriented. Maintaining power output through such a long WOD is key.

Strength (5/10): While individual loads (95/65 lb for barbell, 1.5/1 pood KB) are moderate, the sheer volume and fatigue from running make them feel heavier, testing strength endurance.

Flexibility (4/10): Requires mobility for overhead squats (implicit in hang snatches), cleans, T2B, and other standard CrossFit movements.

Speed (4/10): Pacing the runs and efficiently transitioning between many movements is more critical than maximal speed on any single element due to the extreme length and volume.

Similar Workouts to Fatal 40

If you enjoy Fatal 40, you might also like these similar CrossFit WODs:

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Abbate (89% similar) - 1 mile Run 21 Clean-and-Jerks (155/105 lb) 800 meter Run 21 Clean-and-Jerks (155/105 lb) 1 mile Run...

Detective Familia (89% similar) - For Time Buy-In: 73 calorie Row Then, 12 Rounds of: 7 Thrusters (115/75 lb) 5 Bar Facing Burpees 17...

SC 4 (88% similar) - For Time Buy-In: 44 Push-Ups Directly into, 4 Rounds of: 400 meter Run 4 Front Squats (115/85 lb) 4...

Assault Man Eater (88% similar) - 5 Rounds For Time 100/80/60/40/20 Single-Unders 75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25...

Batra (88% similar) - For Time Buy-In: 100 Double-Unders Then, 5 Round of: 20 Pull-Ups 15 Kettlebell Snatches (20/12 kg) ...

These WODs similar to Fatal 40 share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	9/10	A very long chipper with 13 movements (40 reps each) plus a 400m run at the start and after each movement (totaling 5.6km of running) creates an extreme cardiovascular and endurance challenge.
Stamina	8/10	High volume across a wide variety of movements (wall balls, cleans, pull-ups, deadlifts, push-ups, box jumps, KB swings, T2B, squats, snatches, DUs, sit-ups, burpees) tests broad muscular stamina.
Strength	5/10	While individual loads (95/65 lb for barbell, 1.5/1 pood KB) are moderate, the sheer volume and fatigue from running make them feel heavier, testing strength endurance.
Flexibility	4/10	Requires mobility for overhead squats (implicit in hang snatches), cleans, T2B, and other standard CrossFit movements.
Power	6/10	Hang cleans, hang snatches, kettlebell swings, and box jumps are power-oriented. Maintaining power output through such a long WOD is key.
Speed	4/10	Pacing the runs and efficiently transitioning between many movements is more critical than maximal speed on any single element due to the extreme length and volume.

Attribute

Score

Explanation

Endurance

9/10

A very long chipper with 13 movements (40 reps each) plus a 400m run at the start and after each movement (totaling 5.6km of running) creates an extreme cardiovascular and endurance challenge.

Stamina

8/10

High volume across a wide variety of movements (wall balls, cleans, pull-ups, deadlifts, push-ups, box jumps, KB swings, T2B, squats, snatches, DUs, sit-ups, burpees) tests broad muscular stamina.

Strength

5/10

While individual loads (95/65 lb for barbell, 1.5/1 pood KB) are moderate, the sheer volume and fatigue from running make them feel heavier, testing strength endurance.

Flexibility

4/10

Requires mobility for overhead squats (implicit in hang snatches), cleans, T2B, and other standard CrossFit movements.

Power

6/10

Hang cleans, hang snatches, kettlebell swings, and box jumps are power-oriented. Maintaining power output through such a long WOD is key.

Speed

4/10

Pacing the runs and efficiently transitioning between many movements is more critical than maximal speed on any single element due to the extreme length and volume.

577 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

32:31Elite

47:31Target

53:46Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Hard

Benchmark Times for Fatal 40

Training Focus

Modality Profile

Similar Workouts to Fatal 40

Training Profile

Fatal 40

Training Profile

Performance Levels

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