What is a good time for Millar?

Good times for Millar depend on your fitness level: Elite athletes finish under 28:45, advanced athletes target 28:45-26:16, intermediate athletes aim for 26:16-22:31, and beginners should focus on proper form over 22:31.

What is considered a good Millar time?

A good Millar time for most CrossFit athletes is between 26:16-22:31 (intermediate level). Elite times are under 28:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Millar?

Your Millar pace should match your fitness level. Beginners should aim to finish around 22:31 with good form, while advanced athletes can target 28:45-26:16. Always prioritize proper movement over speed.

How do I scale Millar?

Millar 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 Millar work?

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

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AI-powered WOD Insights

Workout Description

3 Rounds for Time 7 Muscle-Ups 14 Thrusters (40/30 kg) 21 GHD Sit-Ups

Why This Workout Is Hard

Hero WOD (Triplet). 3 rounds: muscle-ups, moderate thrusters (~88lb), GHD sit-ups. Tests skill/core/endurance.

Benchmark Times for Millar

Elite: <28:45
Advanced: 28:45-26:16
Intermediate: 26:16-22:31
Beginner: >22:31

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Cycling 7 muscle-ups, 14 thrusters (~88lb), and 21 GHD sit-ups for 3 rounds tests muscular endurance in upper body (MU), legs/shoulders (thrusters), and core/hip flexors (GHDs). Grip for MUs is also key.
Endurance (7/10): Three rounds of muscle-ups, moderate thrusters (40/30 kg or ~88/66 lb), and GHD sit-ups. This triplet creates a potent metabolic stimulus, testing skill, lifting, and core capacity under cardiovascular stress.
Strength (7/10): Muscle-ups require significant relative upper body strength. Thrusters at ~88/66 lbs are a moderate load. GHD sit-ups demand substantial core strength.
Power (7/10): Muscle-ups and thrusters are primary power movements. Maintaining power output through 3 rounds of demanding work is key.
Flexibility (6/10): Excellent shoulder/wrist mobility for muscle-ups. Good front rack, squat, and overhead mobility for thrusters. Spinal/hip flexor mobility for GHDs.
Speed (5/10): Efficient cycling of all three movements with minimal rest is important for a good time, but managing fatigue on the MUs and GHDs is crucial.

Modality Profile

A triplet of two gymnastics movements (Muscle-up, GHD Sit-up) and one weightlifting movement (Thruster). Profile: 67% G, 33% W.

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Three rounds of muscle-ups, moderate thrusters (40/30 kg or ~88/66 lb), and GHD sit-ups. This triplet creates a potent metabolic stimulus, testing skill, lifting, and core capacity under cardiovascular stress.
Stamina	8/10	Cycling 7 muscle-ups, 14 thrusters (~88lb), and 21 GHD sit-ups for 3 rounds tests muscular endurance in upper body (MU), legs/shoulders (thrusters), and core/hip flexors (GHDs). Grip for MUs is also key.
Strength	7/10	Muscle-ups require significant relative upper body strength. Thrusters at ~88/66 lbs are a moderate load. GHD sit-ups demand substantial core strength.
Flexibility	6/10	Excellent shoulder/wrist mobility for muscle-ups. Good front rack, squat, and overhead mobility for thrusters. Spinal/hip flexor mobility for GHDs.
Power	7/10	Muscle-ups and thrusters are primary power movements. Maintaining power output through 3 rounds of demanding work is key.
Speed	5/10	Efficient cycling of all three movements with minimal rest is important for a good time, but managing fatigue on the MUs and GHDs is crucial.