What is a good time for Mac?

Good times for Mac 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 Mac time?

A good Mac 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 Mac?

Your Mac 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.

Mac 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 Mac work?

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

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Workout Description

2 Rounds for Time 50 Air Squats 5 Pull-Ups 7 Burpees 2 minute Plank Hold (cumulative) 50 Push-Ups

Why This Workout Is Medium

Hero WOD. 2 rounds: squats, pull-ups, burpees, cumulative plank, push-ups. Tests bodyweight endurance/core.

Benchmark Times for Mac

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:

Stamina (6/10): Performing 100 air squats, 10 pull-ups, 14 burpees, a 4-minute total plank hold, and 100 push-ups over two rounds tests broad bodyweight muscular endurance, with a significant core isometric stamina component from the plank.
Endurance (5/10): Two rounds of varied bodyweight exercises including squats, pull-ups, burpees, a cumulative plank hold, and push-ups. The plank hold adds an isometric challenge, and the overall WOD tests moderate conditioning.
Strength (3/10): Primarily relative bodyweight strength endurance. The plank hold tests core strength isometrically.
Speed (3/10): Efficiently cycling through movements is important, but managing the cumulative plank and pacing the higher rep push-ups/squats is key.
Flexibility (2/10): Basic mobility for squats, pull-ups, burpees, planks, and push-ups.
Power (2/10): Burpees have an explosive component, but the WOD is more focused on sustained bodyweight effort and isometric holds.

Modality Profile

A G/M couplet with a gymnastics movement (Pull-ups) and a monostructural movement (Run).

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

Training Profile

Attribute	Score	Explanation
Endurance	5/10	Two rounds of varied bodyweight exercises including squats, pull-ups, burpees, a cumulative plank hold, and push-ups. The plank hold adds an isometric challenge, and the overall WOD tests moderate conditioning.
Stamina	6/10	Performing 100 air squats, 10 pull-ups, 14 burpees, a 4-minute total plank hold, and 100 push-ups over two rounds tests broad bodyweight muscular endurance, with a significant core isometric stamina component from the plank.
Strength	3/10	Primarily relative bodyweight strength endurance. The plank hold tests core strength isometrically.
Flexibility	2/10	Basic mobility for squats, pull-ups, burpees, planks, and push-ups.
Power	2/10	Burpees have an explosive component, but the WOD is more focused on sustained bodyweight effort and isometric holds.
Speed	3/10	Efficiently cycling through movements is important, but managing the cumulative plank and pacing the higher rep push-ups/squats is key.