What is a good time for It’s a Trap!?

Good times for It’s a Trap! 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 It’s a Trap! time?

A good It’s a Trap! 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 It’s a Trap!?

Your It’s a Trap! 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 It’s a Trap!?

It’s a Trap! 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 It’s a Trap! work?

It’s a Trap! is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

For Time 100 Burpees 200 meter Run to start then again every 2 minutes

Why This Workout Is Hard

A test of burpee endurance interrupted by mandatory runs every two minutes.

Benchmark Times for It’s a Trap!

Elite: <8:30
Advanced: 10:00-11:30
Intermediate: 13:00-14:30
Beginner: >20:30

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): 100 burpees is a high-volume, full-body movement that heavily taxes muscular endurance. The runs add to leg stamina demands.
Endurance (7/10): Performing 100 burpees with mandatory 200m runs every 2 minutes creates a significant cardiovascular challenge, testing endurance and recovery between efforts.
Speed (6/10): Maintaining a quick pace on the runs and cycling burpees efficiently to minimize the impact of the 2-minute interruptions is key.
Power (5/10): The jump in the burpee is an explosive movement. Maintaining power output for 100 reps, interspersed with runs, is challenging.
Strength (2/10): Primarily a bodyweight endurance test; minimal maximal strength required.
Flexibility (2/10): Basic mobility for burpees (hip flexion, chest to deck) and running.

Modality Profile

A couplet of a gymnastics movement (Burpee) and a monostructural movement (Run), with the runs acting as an interruption. The stimulus is evenly split between G and M.

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If you enjoy It’s a Trap!, you might also like these similar CrossFit WODs:

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These WODs similar to It’s a Trap! share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Performing 100 burpees with mandatory 200m runs every 2 minutes creates a significant cardiovascular challenge, testing endurance and recovery between efforts.
Stamina	8/10	100 burpees is a high-volume, full-body movement that heavily taxes muscular endurance. The runs add to leg stamina demands.
Strength	2/10	Primarily a bodyweight endurance test; minimal maximal strength required.
Flexibility	2/10	Basic mobility for burpees (hip flexion, chest to deck) and running.
Power	5/10	The jump in the burpee is an explosive movement. Maintaining power output for 100 reps, interspersed with runs, is challenging.
Speed	6/10	Maintaining a quick pace on the runs and cycling burpees efficiently to minimize the impact of the 2-minute interruptions is key.

It’s a Trap!

For Time

For Time 100 Burpees 200 meter Run to start then again every 2 minutes

401 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

10:45Elite

15:15Target

20:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

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True Grit

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For Time 2000 meter Row At 1-minute mark begin: Death by Thrusters (95/65 lb)

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AMRAPCouplet

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