What is a good time for Hamilton?

Good times for Hamilton depend on your fitness level: Elite athletes finish under 82:30, advanced athletes target 82:30-67:30, intermediate athletes aim for 67:30-55:00, and beginners should focus on proper form over 55:00.

What is considered a good Hamilton time?

A good Hamilton time for most CrossFit athletes is between 67:30-55:00 (intermediate level). Elite times are under 82:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Hamilton?

Your Hamilton pace should match your fitness level. Beginners should aim to finish around 55:00 with good form, while advanced athletes can target 82:30-67:30. Always prioritize proper movement over speed.

How do I scale Hamilton?

Hamilton 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 Hamilton work?

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

PRzilla

AI-powered WOD Insights

Workout Description

3 Rounds For Time 1,000 meter Row 50 Push-Ups 1,000 meter Run 50 Pull-Ups

Why This Workout Is Hard

Hero WOD. 3 rounds: row, push-ups, run, pull-ups. High volume bodyweight/cardio test.

Benchmark Times for Hamilton

Elite: <82:30
Advanced: 82:30-67:30
Intermediate: 67:30-55:00
Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): Three rounds, each with a 1km row and 1km run (total 3km row, 3km run), plus high-volume bodyweight movements, make this a significant test of cardiovascular and overall endurance.
Stamina (8/10): 150 total push-ups and 150 total pull-ups, performed between substantial rowing and running, will severely tax upper body pushing and pulling stamina.
Speed (5/10): Maintaining a strong pace on the rows and runs, and efficiently cycling through bodyweight movements, is key for a good time.
Strength (3/10): Primarily bodyweight movements; relative strength endurance is tested rather than maximal strength.
Power (3/10): While not a primary focus, kipping pull-ups and powerful rowing/running strides contribute. The emphasis is on sustained effort.
Flexibility (2/10): Basic range of motion for rowing, running, push-ups, and pull-ups.

Modality Profile

An M/W workout with a monostructural component (Run) and a weightlifting component (Deadlifts, Cleans).

Similar Workouts to Hamilton

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

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

Training Profile

Attribute	Score	Explanation
Endurance	9/10	Three rounds, each with a 1km row and 1km run (total 3km row, 3km run), plus high-volume bodyweight movements, make this a significant test of cardiovascular and overall endurance.
Stamina	8/10	150 total push-ups and 150 total pull-ups, performed between substantial rowing and running, will severely tax upper body pushing and pulling stamina.
Strength	3/10	Primarily bodyweight movements; relative strength endurance is tested rather than maximal strength.
Flexibility	2/10	Basic range of motion for rowing, running, push-ups, and pull-ups.
Power	3/10	While not a primary focus, kipping pull-ups and powerful rowing/running strides contribute. The emphasis is on sustained effort.
Speed	5/10	Maintaining a strong pace on the rows and runs, and efficiently cycling through bodyweight movements, is key for a good time.

Hamilton

For Time

3 Rounds For Time 1,000 meter Row 50 Push-Ups 1,000 meter Run 50 Pull-Ups

66 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

42:30Elite

57:30Target

82:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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