What is a good time for Hotel Workout 5?

Good times for Hotel Workout 5 depend on your fitness level: Elite athletes finish under 18:00, advanced athletes target 18:00-14:00, intermediate athletes aim for 14:00-12:00, and beginners should focus on proper form over 12:00.

What is considered a good Hotel Workout 5 time?

A good Hotel Workout 5 time for most CrossFit athletes is between 14:00-12:00 (intermediate level). Elite times are under 18:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Hotel Workout 5?

Your Hotel Workout 5 pace should match your fitness level. Beginners should aim to finish around 12:00 with good form, while advanced athletes can target 18:00-14:00. Always prioritize proper movement over speed.

How do I scale Hotel Workout 5?

Hotel Workout 5 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 Hotel Workout 5 work?

Hotel Workout 5 primarily works the muscles involved in Run, Devil Press. This workout develops multiple fitness domains.

Hotel Workout 5 WOD - Scaling & Strategy

Workout Description

For Time 800 meter Run 50 Devil Presses (2x50/35 lb) 800 meter Run

Why This Workout Is Hard

The Devil Press is a complex full-body movement combining a burpee and dumbbell snatch that's already taxing in isolation. Performing 50 reps sandwiched between two 800m runs creates a particularly challenging metabolic stimulus. The runs prevent full recovery and the high-volume Devil Presses will cause significant shoulder and posterior chain fatigue. Most athletes will need to break the Devil Presses into multiple sets.

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Two 800m runs combined with high-rep devil presses creates significant cardiovascular demand. The workout tests aerobic capacity through sustained effort over 15-20 minutes.

Stamina (7/10): Fifty devil presses is a challenging test of shoulder, core, and leg stamina. The combination with running creates full-body muscular endurance demands.

Power (6/10): Devil presses involve explosive hip drive and pressing. While fatigue will impact power output, each rep requires significant force development.

Flexibility (5/10): Devil presses demand good shoulder mobility and hip hinge patterns. Running requires basic ankle and hip range of motion.

Speed (5/10): Maintaining steady running pace and cycling devil presses efficiently is crucial. No pure sprint elements but quick transitions matter.

Strength (4/10): Moderate loads for devil presses (50/35 lbs) require some strength, but the high rep count shifts focus toward endurance rather than max force.

Scaling Explanation

Scale if unable to perform 5+ unbroken devil presses with good form at prescribed weight, or if 800m runs typically take over 4:30. Priority is maintaining consistent movement through all 50 reps - technique should not break down. Target time domain is 12-20 minutes. Scale to maintain intensity rather than grinding through with poor form.

Coach Insight

Break devil presses into manageable sets early (sets of 10 or less) - don't go unbroken. Maintain consistent run pace on both 800s. For devil presses: full chest contact at bottom, controlled deadlift up, explosive drive to overhead. Common faults: rushing deadlift portion, incomplete lockout overhead, bouncing chest off ground. Consider 5 sets of 10 or 7 sets of 7-8 reps.

Benchmark Notes

Breaking down the workout: 1. First 800m Run (fresh state) - Elite: 150-180s - Intermediate: 180-210s - Beginner: 210-240s 2. 50 Devil Presses (2x50/35) - Similar to dumbbell snatch + burpee complex - Fresh rate: 4-5s per rep for elite, 6-7s intermediate - Fatigue factor: reps 1-20 at 1.0x, 21-35 at 1.2x, 36-50 at 1.4x - Elite: ~250-300s - Intermediate: ~350-400s - Beginner: ~450-500s 3. Second 800m Run (fatigued) - Apply 1.2x fatigue multiplier from devil presses - Elite: 180-216s - Intermediate: 216-252s - Beginner: 252-288s Transitions: 2 transitions at 5-15s each Comparing to Helen (3 rounds of 400m run + KB swings + pull-ups) as closest anchor: - This workout is ~15% shorter in running volume - Devil presses are more taxing than KB swings - Overall effort similar but slightly faster due to fewer transitions Final targets (M/F): L10: 8:00/10:00 L5: 12:00/14:00 L1: 18:00/20:00

Attribute	Score	Explanation
Endurance	8/10	Two 800m runs combined with high-rep devil presses creates significant cardiovascular demand. The workout tests aerobic capacity through sustained effort over 15-20 minutes.
Stamina	7/10	Fifty devil presses is a challenging test of shoulder, core, and leg stamina. The combination with running creates full-body muscular endurance demands.
Strength	4/10	Moderate loads for devil presses (50/35 lbs) require some strength, but the high rep count shifts focus toward endurance rather than max force.
Flexibility	5/10	Devil presses demand good shoulder mobility and hip hinge patterns. Running requires basic ankle and hip range of motion.
Power	6/10	Devil presses involve explosive hip drive and pressing. While fatigue will impact power output, each rep requires significant force development.
Speed	5/10	Maintaining steady running pace and cycling devil presses efficiently is crucial. No pure sprint elements but quick transitions matter.

Attribute

Score

Explanation

Endurance

8/10

Two 800m runs combined with high-rep devil presses creates significant cardiovascular demand. The workout tests aerobic capacity through sustained effort over 15-20 minutes.

Stamina

7/10

Fifty devil presses is a challenging test of shoulder, core, and leg stamina. The combination with running creates full-body muscular endurance demands.

Strength

4/10

Moderate loads for devil presses (50/35 lbs) require some strength, but the high rep count shifts focus toward endurance rather than max force.

Flexibility

5/10

Devil presses demand good shoulder mobility and hip hinge patterns. Running requires basic ankle and hip range of motion.

Power

6/10

Devil presses involve explosive hip drive and pressing. While fatigue will impact power output, each rep requires significant force development.

Speed

5/10

Maintaining steady running pace and cycling devil presses efficiently is crucial. No pure sprint elements but quick transitions matter.

For Time 800 meter 50 (2x50/35 lb) 800 meter

53 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Moderate-length glycolytic workout (12-20 minutes) with significant oxidative component from runs. Devil presses create upper body pushing/pulling fatigue while taxing core stability. Primary challenge is maintaining work capacity under increasing upper body fatigue.

Insight:

Scaling:

Weight reductions: 35/25 lbs or 25/15 lbs dumbbells. Movement options: Regular burpees to push press, burpee with single dumbbell press, or dumbbell push press only. Distance modifications: 400m runs or 500m row. Volume options: Reduce to 30-40 devil presses while keeping runs the same.

Time Distribution:

9:30Elite

12:30Target

18:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for Hotel Workout 5

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

Hotel Workout 5

Training Profile

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