What is a good time for Gallant?

Good times for Gallant depend on your fitness level: Elite athletes finish under 56:15, advanced athletes target 56:15-48:46, intermediate athletes aim for 48:46-40:01, and beginners should focus on proper form over 40:01.

What is considered a good Gallant time?

A good Gallant time for most CrossFit athletes is between 48:46-40:01 (intermediate level). Elite times are under 56:15, but focus on consistent movement and proper form rather than just speed.

How fast should I do Gallant?

Your Gallant pace should match your fitness level. Beginners should aim to finish around 40:01 with good form, while advanced athletes can target 56:15-48:46. Always prioritize proper movement over speed.

How do I scale Gallant?

Gallant 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 Gallant work?

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

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AI-powered WOD Insights

Workout Description

For Time Run 1 mile with a 20/14 lb Medicine Ball 60 Burpee Pull-Ups Run 800 meters with a 20/14 lb Medicine Ball 30 Burpee Pull-Ups Run 400 meters with a 20/14 lb Medicine Ball 15 Burpee Pull-Ups

Why This Workout Is Very Hard

Hero WOD (Chipper). Loaded runs (1.5 miles total w/ 20lb ball) sandwiching descending reps of burpee pull-ups. Very demanding endurance/stamina.

Benchmark Times for Gallant

Elite: <22:30
Advanced: 25:01-30:01
Intermediate: 35:01-40:01
Beginner: >56:15

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A total of 1.75 miles of running with a 20/14 lb medicine ball, combined with high-volume burpee pull-ups, makes this an extreme cardiovascular and muscular endurance test.
Stamina (9/10): 105 total burpee pull-ups will severely tax full-body muscular stamina (pushing, pulling, jumping). Running with a medicine ball adds significant stamina demand to the core and upper body.
Strength (6/10): Burpee pull-ups require good relative bodyweight strength. Carrying a medicine ball for over a mile also has a strength endurance component.
Power (6/10): The burpee jump and the pull-up kip are explosive. Maintaining power output through such high volume is challenging.
Speed (5/10): Maintaining a good pace on the loaded runs and cycling efficiently through burpee pull-ups is key. Pacing is crucial for this long, demanding WOD.
Flexibility (3/10): Basic mobility for running, burpees, and pull-ups. Holding the medicine ball might challenge thoracic mobility for some.

Modality Profile

A G/M workout with loaded runs (M) and a high volume of burpee pull-ups (G).

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

Training Profile

Attribute	Score	Explanation
Endurance	9/10	A total of 1.75 miles of running with a 20/14 lb medicine ball, combined with high-volume burpee pull-ups, makes this an extreme cardiovascular and muscular endurance test.
Stamina	9/10	105 total burpee pull-ups will severely tax full-body muscular stamina (pushing, pulling, jumping). Running with a medicine ball adds significant stamina demand to the core and upper body.
Strength	6/10	Burpee pull-ups require good relative bodyweight strength. Carrying a medicine ball for over a mile also has a strength endurance component.
Flexibility	3/10	Basic mobility for running, burpees, and pull-ups. Holding the medicine ball might challenge thoracic mobility for some.
Power	6/10	The burpee jump and the pull-up kip are explosive. Maintaining power output through such high volume is challenging.
Speed	5/10	Maintaining a good pace on the loaded runs and cycling efficiently through burpee pull-ups is key. Pacing is crucial for this long, demanding WOD.

Gallant

For Time Chipper

For Time Run 1 mile with a 20/14 lb Medicine Ball 60 Burpee Pull-Ups Run 800 meters with a 20/14 lb Medicine Ball 30 Burpee Pull-Ups Run 400 meters with a 20/14 lb Medicine Ball 15 Burpee Pull-Ups

51 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

27:31Elite

42:31Target

56:15Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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