What is a good time for Lt. Bill DiBlasio?

Good times for Lt. Bill DiBlasio depend on your fitness level: Elite athletes finish under 30:15, advanced athletes target 30:15-26:45, intermediate athletes aim for 26:45-22:30, and beginners should focus on proper form over 22:30.

What is considered a good Lt. Bill DiBlasio time?

A good Lt. Bill DiBlasio time for most CrossFit athletes is between 26:45-22:30 (intermediate level). Elite times are under 30:15, but focus on consistent movement and proper form rather than just speed.

How fast should I do Lt. Bill DiBlasio?

Your Lt. Bill DiBlasio pace should match your fitness level. Beginners should aim to finish around 22:30 with good form, while advanced athletes can target 30:15-26:45. Always prioritize proper movement over speed.

How do I scale Lt. Bill DiBlasio?

Lt. Bill DiBlasio 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 Lt. Bill DiBlasio work?

Lt. Bill DiBlasio is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

3 Rounds for Time 200 meter Run 25 Kettlebell Swings (50/35 lb) 20 Push-Ups 15 Kettlebell Swings (50/35 lb) 10 Skull Crushers (35/25 lb) 200 meter Run

Why This Workout Is Medium

Hero WOD. 3 rounds: run, KB swings, push-ups, skull crushers. Tests moderate endurance/strength.

Benchmark Times for Lt. Bill DiBlasio

Elite: <30:15
Advanced: 30:15-26:45
Intermediate: 26:45-22:30
Beginner: >22:30

Training Focus

This workout develops the following fitness attributes:

Endurance (6/10): Three rounds involving two 200m runs per round (1200m total) plus kettlebell swings, push-ups, and skull crushers. This creates a moderate cardiovascular demand with strength endurance elements.
Stamina (6/10): Cycling kettlebell swings (total 120 reps at 50/35 lb), push-ups (60 reps), and skull crushers (30 reps at 35/25 lb) tests muscular endurance in the posterior chain, pushing muscles, and triceps.
Power (5/10): Kettlebell swings are an explosive movement. Maintaining power output through 3 rounds is tested.
Speed (5/10): Maintaining a good running pace and efficiently cycling through the exercises is key for overall time.
Strength (4/10): Kettlebell swings and skull crushers provide a light-moderate strength stimulus. Push-ups test relative pushing strength endurance.
Flexibility (3/10): Requires hip hinge for KB swings and basic mobility for push-ups and skull crushers (elbow/shoulder).

Modality Profile

A balanced triplet with monostructural (Run), gymnastics (Push-Ups), and weightlifting (Kettlebell Swings, Skull Crushers) components.

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Training Profile

Attribute	Score	Explanation
Endurance	6/10	Three rounds involving two 200m runs per round (1200m total) plus kettlebell swings, push-ups, and skull crushers. This creates a moderate cardiovascular demand with strength endurance elements.
Stamina	6/10	Cycling kettlebell swings (total 120 reps at 50/35 lb), push-ups (60 reps), and skull crushers (30 reps at 35/25 lb) tests muscular endurance in the posterior chain, pushing muscles, and triceps.
Strength	4/10	Kettlebell swings and skull crushers provide a light-moderate strength stimulus. Push-ups test relative pushing strength endurance.
Flexibility	3/10	Requires hip hinge for KB swings and basic mobility for push-ups and skull crushers (elbow/shoulder).
Power	5/10	Kettlebell swings are an explosive movement. Maintaining power output through 3 rounds is tested.
Speed	5/10	Maintaining a good running pace and efficiently cycling through the exercises is key for overall time.

Lt. Bill DiBlasio

For Time

3 Rounds for Time 200 meter Run 25 Kettlebell Swings (50/35 lb) 20 Push-Ups 15 Kettlebell Swings (50/35 lb) 10 Skull Crushers (35/25 lb) 200 meter Run

45 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

16:15Elite

23:45Target

30:15Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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