What is a good time for Ghost 31?

Good times for Ghost 31 depend on your fitness level: Elite athletes finish under 53:45, advanced athletes target 53:45-51:15, intermediate athletes aim for 51:15-45:00, and beginners should focus on proper form over 45:00.

What is considered a good Ghost 31 time?

A good Ghost 31 time for most CrossFit athletes is between 51:15-45:00 (intermediate level). Elite times are under 53:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Ghost 31?

Your Ghost 31 pace should match your fitness level. Beginners should aim to finish around 45:00 with good form, while advanced athletes can target 53:45-51:15. Always prioritize proper movement over speed.

How do I scale Ghost 31?

Ghost 31 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 Ghost 31 work?

Ghost 31 is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

4 Rounds for Time 800 meter Run 3 Burpee Pull-Ups 18 Box Jumps (24/20 in) 22 Walking Lunges (Left+Right=1) Wear a Weight Vest (20/14 lb)

Why This Workout Is Hard

Hero WOD. 4 rounds: run, burpee pull-ups, box jumps, lunges, all w/ vest. Tests endurance under load.

Benchmark Times for Ghost 31

Elite: <53:45
Advanced: 53:45-51:15
Intermediate: 51:15-45:00
Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Four rounds, each with an 800m run, combined with burpee pull-ups, box jumps, and lunges, all while wearing a weight vest, creates a significant cardiovascular and loaded endurance challenge.
Stamina (8/10): Performing burpee pull-ups, box jumps, and walking lunges under the load of a 20/14 lb weight vest for 4 rounds will heavily tax muscular stamina, especially in the legs and upper body.
Strength (6/10): The weight vest adds a constant strength demand to all movements, particularly the burpee pull-ups and lunges. Box jumps also become more strength-focused with added load.
Power (5/10): Burpee pull-ups and box jumps have power components, amplified by the vest. Maintaining power output under load and fatigue is tested.
Speed (5/10): Maintaining a good pace on the vested runs and cycling efficiently through the other movements is key for overall time.
Flexibility (2/10): Basic range of motion for all movements, potentially slightly more challenging with a vest restricting torso movement.

Modality Profile

A 4-movement workout with three gymnastics movements (Burpee Pull-up, Box Jump, Lunge) and one monostructural (Run). Profile: 75% G, 25% M.

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These WODs similar to Ghost 31 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Four rounds, each with an 800m run, combined with burpee pull-ups, box jumps, and lunges, all while wearing a weight vest, creates a significant cardiovascular and loaded endurance challenge.
Stamina	8/10	Performing burpee pull-ups, box jumps, and walking lunges under the load of a 20/14 lb weight vest for 4 rounds will heavily tax muscular stamina, especially in the legs and upper body.
Strength	6/10	The weight vest adds a constant strength demand to all movements, particularly the burpee pull-ups and lunges. Box jumps also become more strength-focused with added load.
Flexibility	2/10	Basic range of motion for all movements, potentially slightly more challenging with a vest restricting torso movement.
Power	5/10	Burpee pull-ups and box jumps have power components, amplified by the vest. Maintaining power output under load and fatigue is tested.
Speed	5/10	Maintaining a good pace on the vested runs and cycling efficiently through the other movements is key for overall time.

Ghost 31

For Time Unilateral

4 Rounds for Time 800 meter Run 3 Burpee Pull-Ups 18 Box Jumps (24/20 in) 22 Walking Lunges (Left+Right=1) Wear a Weight Vest (20/14 lb)

7 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

32:30Elite

47:30Target

53:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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