What is a good score for Nate?

Good scores for Nate depend on your fitness level: Elite athletes complete over 2 rounds, advanced athletes target 5 rounds-2 rounds, intermediate athletes aim for 8 rounds-5 rounds, and beginners should focus on proper form over hitting 8 rounds.

What is considered a good Nate score?

A good Nate score for most CrossFit athletes is between 8 rounds-5 rounds (intermediate level). Elite scores are over 2 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Nate?

Your Nate target should match your fitness level. Beginners should aim for around 8 rounds with good form, while advanced athletes can target 5 rounds-2 rounds. Always prioritize proper movement over maximum reps.

Nate 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 Nate work?

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

Nate WOD - Benchmark Times, Scaling & Strategy | CrossFit Hero | PRZilla

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Cycling muscle-ups, HSPU, and heavy KB swings (70/53 lb) for 20 minutes demands substantial upper body (MU, HSPU) stamina, core/grip stamina, and posterior chain/grip stamina (swings).

Strength (8/10): Muscle-ups and handstand push-ups require significant relative upper body strength. Kettlebell swings at 2/1.5 pood are a heavy load that tests strength endurance.

Endurance (7/10): A 20-minute AMRAP of 2 muscle-ups, 4 handstand push-ups, and 8 heavy kettlebell swings (2/1.5 pood). This triplet tests high-skill gymnastics and power endurance, creating a significant conditioning challenge.

Power (7/10): Muscle-ups and kettlebell swings are explosive movements. Kipping HSPU also utilize power. Maintaining power output for 20 minutes is a key challenge.

Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups and HSPU. Good hip hinge for heavy KB swings.

Speed (5/10): Efficient cycling of all three movements with minimal rest is crucial for maximizing rounds. Managing fatigue on the skill elements is key.

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

Attribute	Score	Explanation
Endurance	7/10	A 20-minute AMRAP of 2 muscle-ups, 4 handstand push-ups, and 8 heavy kettlebell swings (2/1.5 pood). This triplet tests high-skill gymnastics and power endurance, creating a significant conditioning challenge.
Stamina	8/10	Cycling muscle-ups, HSPU, and heavy KB swings (70/53 lb) for 20 minutes demands substantial upper body (MU, HSPU) stamina, core/grip stamina, and posterior chain/grip stamina (swings).
Strength	8/10	Muscle-ups and handstand push-ups require significant relative upper body strength. Kettlebell swings at 2/1.5 pood are a heavy load that tests strength endurance.
Flexibility	5/10	Excellent shoulder/wrist mobility for muscle-ups and HSPU. Good hip hinge for heavy KB swings.
Power	7/10	Muscle-ups and kettlebell swings are explosive movements. Kipping HSPU also utilize power. Maintaining power output for 20 minutes is a key challenge.
Speed	5/10	Efficient cycling of all three movements with minimal rest is crucial for maximizing rounds. Managing fatigue on the skill elements is key.

Attribute

Score

Explanation

Endurance

7/10

A 20-minute AMRAP of 2 muscle-ups, 4 handstand push-ups, and 8 heavy kettlebell swings (2/1.5 pood). This triplet tests high-skill gymnastics and power endurance, creating a significant conditioning challenge.

Stamina

8/10

Cycling muscle-ups, HSPU, and heavy KB swings (70/53 lb) for 20 minutes demands substantial upper body (MU, HSPU) stamina, core/grip stamina, and posterior chain/grip stamina (swings).

Strength

8/10

Muscle-ups and handstand push-ups require significant relative upper body strength. Kettlebell swings at 2/1.5 pood are a heavy load that tests strength endurance.

Flexibility

5/10

Excellent shoulder/wrist mobility for muscle-ups and HSPU. Good hip hinge for heavy KB swings.

Power

7/10

Muscle-ups and kettlebell swings are explosive movements. Kipping HSPU also utilize power. Maintaining power output for 20 minutes is a key challenge.

Speed

5/10

Efficient cycling of all three movements with minimal rest is crucial for maximizing rounds. Managing fatigue on the skill elements is key.

AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)

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Difficulty:

Hard

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Nate

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