What is a good time for Nasty Girls?

Good times for Nasty Girls depend on your fitness level: Elite athletes finish under 19:00, advanced athletes target 19:00-17:30, intermediate athletes aim for 17:30-14:30, and beginners should focus on proper form over 14:30.

What is considered a good Nasty Girls time?

A good Nasty Girls time for most CrossFit athletes is between 17:30-14:30 (intermediate level). Elite times are under 19:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Nasty Girls?

Your Nasty Girls pace should match your fitness level. Beginners should aim to finish around 14:30 with good form, while advanced athletes can target 19:00-17:30. Always prioritize proper movement over speed.

How do I scale Nasty Girls?

Nasty Girls 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 Nasty Girls work?

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

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AI-powered WOD Insights

Workout Description

3 Rounds for Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95 lb)

Why This Workout Is Hard

Benchmark (Triplet). 3 rounds: squats, muscle-ups, moderate hang power cleans (135lb). Tests skill/power/conditioning.

Benchmark Times for Nasty Girls

Elite: <19:00
Advanced: 19:00-17:30
Intermediate: 17:30-14:30
Beginner: >14:30

Training Focus

This workout develops the following fitness attributes:

Power (8/10): Muscle-ups and hang power cleans are primary power movements. Maintaining power output through 3 rounds of demanding work is key.
Stamina (7/10): Cycling 7 muscle-ups and 10 hang power cleans (135lb) for 3 rounds, plus 150 air squats, tests upper body (MU), lifting (HPC - grip, back, legs), and leg (squats) stamina.
Strength (7/10): Muscle-ups require significant relative upper body strength. Hang power cleans at 135/95 lbs are a moderate-heavy load that tests strength endurance.
Endurance (6/10): Three rounds of 50 air squats, 7 muscle-ups, and 10 hang power cleans (135/95 lb). This triplet creates a potent metabolic stimulus, testing skill, power, and conditioning.
Speed (6/10): Efficient cycling of all three movements with minimal rest is important for a good time, but managing fatigue on the muscle-ups and cleans is crucial.
Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups. Mobility for hang power cleans (catch position). Full squat depth.

Modality Profile

A classic G/W triplet with two gymnastics movements (Air Squats, Muscle-Ups) and one weightlifting movement (Hang Power Cleans).

Similar Workouts to Nasty Girls

If you enjoy Nasty Girls, you might also like these similar CrossFit WODs:

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

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Three rounds of 50 air squats, 7 muscle-ups, and 10 hang power cleans (135/95 lb). This triplet creates a potent metabolic stimulus, testing skill, power, and conditioning.
Stamina	7/10	Cycling 7 muscle-ups and 10 hang power cleans (135lb) for 3 rounds, plus 150 air squats, tests upper body (MU), lifting (HPC - grip, back, legs), and leg (squats) stamina.
Strength	7/10	Muscle-ups require significant relative upper body strength. Hang power cleans at 135/95 lbs are a moderate-heavy load that tests strength endurance.
Flexibility	5/10	Excellent shoulder/wrist mobility for muscle-ups. Mobility for hang power cleans (catch position). Full squat depth.
Power	8/10	Muscle-ups and hang power cleans are primary power movements. Maintaining power output through 3 rounds of demanding work is key.
Speed	6/10	Efficient cycling of all three movements with minimal rest is important for a good time, but managing fatigue on the muscle-ups and cleans is crucial.