What is a good time for Icarus?

Good times for Icarus depend on your fitness level: Elite athletes finish under 20:30, advanced athletes target 20:30-17:30, intermediate athletes aim for 17:30-14:30, and beginners should focus on proper form over 14:30.

What is considered a good Icarus time?

A good Icarus time for most CrossFit athletes is between 17:30-14:30 (intermediate level). Elite times are under 20:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Icarus?

Your Icarus pace should match your fitness level. Beginners should aim to finish around 14:30 with good form, while advanced athletes can target 20:30-17:30. Always prioritize proper movement over speed.

How do I scale Icarus?

Icarus 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 Icarus work?

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

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AI-powered WOD Insights

Workout Description

For Time 100 Double-Unders 30 Toes-to-Bars 100 Double-Unders 40 Pull-Ups 100 Double-Unders 50 Burpees

Why This Workout Is Hard

A chipper workout combining high-rep double-unders with TTB, pull-ups, and burpees.

Benchmark Times for Icarus

Elite: <20:30
Advanced: 20:30-17:30
Intermediate: 17:30-14:30
Beginner: >14:30

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): 300 total double-unders, 30 T2B, 40 pull-ups, and 50 burpees will tax calf, shoulder, grip, core, pulling, and pushing stamina.
Endurance (7/10): A chipper with high-volume double-unders interspersed with toes-to-bars, pull-ups, and burpees creates a significant metabolic demand, testing cardiovascular fitness and skill endurance.
Speed (6/10): Efficiently cycling through all movements, especially unbroken sets of double-unders and gymnastics, is key for a good time.
Power (5/10): Burpees and kipping gymnastics movements have power components. Double-unders require explosive wrist/ankle action.
Flexibility (4/10): Requires hamstring/hip flexor mobility for T2B and shoulder mobility for pull-ups.
Strength (3/10): Primarily bodyweight and skill-based; T2B and pull-ups test relative strength endurance.

Modality Profile

A pure gymnastics workout, consisting of a chipper of four distinct gymnastics movements (DU, TTB, Pull-up, Burpee).

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

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A chipper with high-volume double-unders interspersed with toes-to-bars, pull-ups, and burpees creates a significant metabolic demand, testing cardiovascular fitness and skill endurance.
Stamina	8/10	300 total double-unders, 30 T2B, 40 pull-ups, and 50 burpees will tax calf, shoulder, grip, core, pulling, and pushing stamina.
Strength	3/10	Primarily bodyweight and skill-based; T2B and pull-ups test relative strength endurance.
Flexibility	4/10	Requires hamstring/hip flexor mobility for T2B and shoulder mobility for pull-ups.
Power	5/10	Burpees and kipping gymnastics movements have power components. Double-unders require explosive wrist/ankle action.
Speed	6/10	Efficiently cycling through all movements, especially unbroken sets of double-unders and gymnastics, is key for a good time.

Icarus

For Time Chipper

For Time 100 Double-Unders 30 Toes-to-Bars 100 Double-Unders 40 Pull-Ups 100 Double-Unders 50 Burpees

5 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

10:45Elite

15:15Target

20:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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