What is a good time for Kerrie?

Good times for Kerrie 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 Kerrie time?

A good Kerrie 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 Kerrie?

Your Kerrie 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 Kerrie?

Kerrie 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 Kerrie work?

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

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AI-powered WOD Insights

Workout Description

10 Rounds for Time 100 meter Sprint 5 Burpees 20 Sit-Ups 15 Push-Ups 100 meter Sprint Rest 2 minutes Wear a Weight Vest (20/14 lb)

Why This Workout Is Hard

Hero WOD. 10 rounds: sprint, burpees, sit-ups, push-ups, sprint, w/ rest, all w/ vest. Tests interval endurance under load.

Benchmark Times for Kerrie

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 (8/10): Ten rounds, each with two 100m sprints and bodyweight exercises, all with a weight vest and a 2-minute rest between rounds. This interval format creates a high cardiovascular demand and tests loaded endurance and recovery.
Stamina (8/10): Performing 50 burpees, 200 sit-ups, and 150 push-ups in total, all while wearing a 20/14 lb weight vest and fatigued from sprinting, will heavily tax muscular stamina.
Speed (6/10): Maximizing speed on the 100m sprints and cycling efficiently through the bodyweight movements within each work interval is key. Recovery during rest is also important.
Strength (5/10): The weight vest adds a constant moderate strength demand to all movements, particularly the sprints, burpees, and push-ups.
Power (4/10): Sprints and burpees have power components, amplified by the vest. Maintaining power output through 10 intervals is tested.
Flexibility (2/10): Basic mobility for sprinting and bodyweight exercises, potentially made slightly more challenging by the vest.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Box Jumps).

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Ten rounds, each with two 100m sprints and bodyweight exercises, all with a weight vest and a 2-minute rest between rounds. This interval format creates a high cardiovascular demand and tests loaded endurance and recovery.
Stamina	8/10	Performing 50 burpees, 200 sit-ups, and 150 push-ups in total, all while wearing a 20/14 lb weight vest and fatigued from sprinting, will heavily tax muscular stamina.
Strength	5/10	The weight vest adds a constant moderate strength demand to all movements, particularly the sprints, burpees, and push-ups.
Flexibility	2/10	Basic mobility for sprinting and bodyweight exercises, potentially made slightly more challenging by the vest.
Power	4/10	Sprints and burpees have power components, amplified by the vest. Maintaining power output through 10 intervals is tested.
Speed	6/10	Maximizing speed on the 100m sprints and cycling efficiently through the bodyweight movements within each work interval is key. Recovery during rest is also important.