What is a good time for James Prosser?

Good times for James Prosser depend on your fitness level: Elite athletes finish under 55:00, advanced athletes target 55:00-45:00, intermediate athletes aim for 45:00-35:00, and beginners should focus on proper form over 35:00.

What is considered a good James Prosser time?

A good James Prosser time for most CrossFit athletes is between 45:00-35:00 (intermediate level). Elite times are under 55:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do James Prosser?

Your James Prosser pace should match your fitness level. Beginners should aim to finish around 35:00 with good form, while advanced athletes can target 55:00-45:00. Always prioritize proper movement over speed.

How do I scale James Prosser?

James Prosser 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 James Prosser work?

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

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Workout Description

For Time 100 Muscle-Ups

Why This Workout Is Very Hard

Hero WOD. 100 Muscle-Ups for time. Extreme gymnastics skill/endurance test.

Benchmark Times for James Prosser

Elite: <15:00
Advanced: 20:00-25:00
Intermediate: 30:00-35:00
Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

Stamina (10/10): Extreme test of upper body pushing and pulling stamina, as well as grip endurance, to complete 100 muscle-ups.
Strength (8/10): Muscle-ups require significant relative upper body strength for both the pull and dip components. Maintaining this over 100 reps is a huge strength-endurance feat.
Power (7/10): The kip and transition of a muscle-up are highly explosive movements. Maintaining this power for 100 reps is a key challenge.
Endurance (5/10): While primarily a gymnastics skill test, performing 100 muscle-ups for time will have a significant metabolic impact, especially if sets are large or rest is minimal.
Flexibility (5/10): Requires excellent shoulder and wrist mobility for efficient muscle-ups, particularly the transition and dip phases.
Speed (4/10): Efficient cycling of muscle-ups is important, but managing fatigue and avoiding failure on such a high-skill, high-volume task is paramount.

Modality Profile

A pure gymnastics workout of 100 Muscle-Ups.

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

Training Profile

Attribute	Score	Explanation
Endurance	5/10	While primarily a gymnastics skill test, performing 100 muscle-ups for time will have a significant metabolic impact, especially if sets are large or rest is minimal.
Stamina	10/10	Extreme test of upper body pushing and pulling stamina, as well as grip endurance, to complete 100 muscle-ups.
Strength	8/10	Muscle-ups require significant relative upper body strength for both the pull and dip components. Maintaining this over 100 reps is a huge strength-endurance feat.
Flexibility	5/10	Requires excellent shoulder and wrist mobility for efficient muscle-ups, particularly the transition and dip phases.
Power	7/10	The kip and transition of a muscle-up are highly explosive movements. Maintaining this power for 100 reps is a key challenge.
Speed	4/10	Efficient cycling of muscle-ups is important, but managing fatigue and avoiding failure on such a high-skill, high-volume task is paramount.