What is a good score for Laura?

Good scores for Laura depend on your fitness level: Elite athletes complete over 3 rounds, advanced athletes target 8 rounds-3 rounds, intermediate athletes aim for 14 rounds-8 rounds, and beginners should focus on proper form over hitting 14 rounds.

What is considered a good Laura score?

A good Laura score for most CrossFit athletes is between 14 rounds-8 rounds (intermediate level). Elite scores are over 3 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Laura?

Your Laura target should match your fitness level. Beginners should aim for around 14 rounds with good form, while advanced athletes can target 8 rounds-3 rounds. Always prioritize proper movement over maximum reps.

How do I scale Laura?

Laura 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 Laura work?

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

PRzilla

AI-powered WOD Insights

Workout Description

AMRAP (with a Partner) in 21 minutes 30 calorie Row 20 Burpees Over Rower 10 Power Cleans (155/105 lb)

Why This Workout Is Hard

Hero WOD (Partner AMRAP). 21 mins: row, burpees over rower, moderate power cleans (155lb). Tests partner conditioning/power.

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A 21-minute partner AMRAP involving rowing, burpees over the rower, and moderate power cleans. The partner format allows some rest, but continuous effort across these movements will be cardiovascularly demanding.
Stamina (7/10): Cycling 30 calorie rows, 20 burpees over rower, and 10 power cleans (155/105 lb) with a partner for 21 minutes tests muscular endurance in rowing, full-body (burpees), and lifting (cleans - back, legs, grip).
Power (7/10): Power cleans are a primary power movement. Rowing and burpees over the rower also have explosive components. Maintaining power output with a partner is key.
Strength (6/10): Power cleans at 155/105 lbs are a moderate load that tests strength endurance when performed repeatedly in an AMRAP format.
Speed (6/10): Efficient partner transitions and quick cycling of movements by the working partner are crucial for maximizing rounds. Fast burpees and cleans contribute significantly.
Flexibility (3/10): Requires mobility for power cleans (hip hinge, catch position) and basic mobility for rowing and burpees.

Modality Profile

A triplet combining one movement from each modality: Row (M), Burpee (G), and Power Clean (W). The stimulus is evenly distributed.

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A 21-minute partner AMRAP involving rowing, burpees over the rower, and moderate power cleans. The partner format allows some rest, but continuous effort across these movements will be cardiovascularly demanding.
Stamina	7/10	Cycling 30 calorie rows, 20 burpees over rower, and 10 power cleans (155/105 lb) with a partner for 21 minutes tests muscular endurance in rowing, full-body (burpees), and lifting (cleans - back, legs, grip).
Strength	6/10	Power cleans at 155/105 lbs are a moderate load that tests strength endurance when performed repeatedly in an AMRAP format.
Flexibility	3/10	Requires mobility for power cleans (hip hinge, catch position) and basic mobility for rowing and burpees.
Power	7/10	Power cleans are a primary power movement. Rowing and burpees over the rower also have explosive components. Maintaining power output with a partner is key.
Speed	6/10	Efficient partner transitions and quick cycling of movements by the working partner are crucial for maximizing rounds. Fast burpees and cleans contribute significantly.

Laura

AMRAP

AMRAP (with a Partner) in 21 minutes 30 calorie Row 20 Burpees Over Rower 10 Power Cleans (155/105 lb)

89 ♡ on Wodwell

Difficulty:

Hard

Modality:

Your Scores:

Training Profile

Performance Levels

L10

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