What is a good time for Feeks?

Good times for Feeks depend on your fitness level: Elite athletes finish under 28:45, advanced athletes target 28:45-26:15, intermediate athletes aim for 26:15-22:30, and beginners should focus on proper form over 22:30.

What is considered a good Feeks time?

A good Feeks time for most CrossFit athletes is between 26:15-22:30 (intermediate level). Elite times are under 28:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Feeks?

Your Feeks pace should match your fitness level. Beginners should aim to finish around 22:30 with good form, while advanced athletes can target 28:45-26:15. Always prioritize proper movement over speed.

How do I scale Feeks?

Feeks 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 Feeks work?

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

PRzilla

AI-powered WOD Insights

Workout Description

2-4-6-8-10-12-14-16 Reps For Time 100 meter Shuttle Sprint Dumbbell Clusters (2x65/45 lb)

Why This Workout Is Hard

Hero WOD (Ladder). Ascending reps of heavy DB clusters (65lb) paired with shuttle sprints. Tests power endurance and conditioning.

Benchmark Times for Feeks

Elite: <28:45
Advanced: 28:45-26:15
Intermediate: 26:15-22:30
Beginner: >22:30

Training Focus

This workout develops the following fitness attributes:

Power (9/10): Dumbbell clusters are a highly explosive movement. Shuttle sprints also demand explosive power and acceleration.
Strength (8/10): Dumbbell clusters with 2x65/45 lbs are a very heavy load, demanding significant strength for the clean and thruster components.
Endurance (7/10): The ascending ladder of shuttle sprints and heavy dumbbell clusters creates a significant anaerobic and cardiovascular challenge, with increasing work periods.
Stamina (7/10): Cycling heavy dumbbell clusters (2x65/45 lb) for increasing reps (total 72 reps) tests shoulder, leg, and core stamina, especially when paired with sprints.
Speed (7/10): Sprinting speed is directly tested. Fast cycling of the heavy clusters is also crucial for a good time.
Flexibility (4/10): Requires mobility for the squat clean and overhead press components of the cluster.

Modality Profile

A G/M couplet with a gymnastics movement (Burpees) and a monostructural movement (Row).

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	The ascending ladder of shuttle sprints and heavy dumbbell clusters creates a significant anaerobic and cardiovascular challenge, with increasing work periods.
Stamina	7/10	Cycling heavy dumbbell clusters (2x65/45 lb) for increasing reps (total 72 reps) tests shoulder, leg, and core stamina, especially when paired with sprints.
Strength	8/10	Dumbbell clusters with 2x65/45 lbs are a very heavy load, demanding significant strength for the clean and thruster components.
Flexibility	4/10	Requires mobility for the squat clean and overhead press components of the cluster.
Power	9/10	Dumbbell clusters are a highly explosive movement. Shuttle sprints also demand explosive power and acceleration.
Speed	7/10	Sprinting speed is directly tested. Fast cycling of the heavy clusters is also crucial for a good time.

Feeks

For Time

2-4-6-8-10-12-14-16 Reps For Time 100 meter Shuttle Sprint Dumbbell Clusters (2x65/45 lb)

66 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

16:15Elite

23:45Target

28:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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