What is a good time for Ned?

Good times for Ned depend on your fitness level: Elite athletes finish under 67:30, advanced athletes target 67:30-62:31, intermediate athletes aim for 62:31-55:01, and beginners should focus on proper form over 55:01.

What is considered a good Ned time?

A good Ned time for most CrossFit athletes is between 62:31-55:01 (intermediate level). Elite times are under 67:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Ned?

Your Ned pace should match your fitness level. Beginners should aim to finish around 55:01 with good form, while advanced athletes can target 67:30-62:31. Always prioritize proper movement over speed.

Ned 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 Ned work?

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

PRzilla

AI-powered WOD Insights

Workout Description

7 Rounds For Time 11 Back Squats (bodyweight) 1,000 meter Row

Why This Workout Is Very Hard

Hero WOD (Couplet). 7 rounds: high-vol bodyweight back squats, 1000m row. Extreme endurance/strength endurance test.

Benchmark Times for Ned

Elite: <67:30
Advanced: 67:30-62:31
Intermediate: 62:31-55:01
Beginner: >55:01

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): Seven rounds, each consisting of 11 bodyweight back squats followed by a 1000m row. This is an exceptionally demanding test of loaded cardiovascular endurance and strength endurance. Total rowing is 7km, total squats 77 reps at bodyweight.
Stamina (9/10): Performing 77 total bodyweight back squats, under fatigue from repeated 1000m rows, will severely tax leg and core muscular stamina. The rowing itself is a massive full-body stamina test.
Strength (8/10): Back squats at bodyweight are a significant load, especially for 11 reps per round for 7 rounds. This is a major test of strength endurance.
Power (4/10): Driving up from the back squat has a power component. Rowing involves power per stroke. However, the WOD's emphasis is on sustained endurance under load, not maximal power per rep.
Speed (4/10): Maintaining a strong rowing pace and cycling efficiently through the bodyweight back squats in each of the 7 rounds is key. Pacing is crucial for this very tough WOD.
Flexibility (3/10): Requires full squat depth for back squats and basic rowing mobility.

Modality Profile

A couplet of a monostructural movement (Run) and a gymnastics movement (Burpee). The structure ensures an even split between the two modalities.

Similar Workouts to Ned

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

Wes (91% similar) - For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jum...
TPT9000 (91% similar) - For Time: 100 meter Run Then, 9 rounds of: 8 Burpees 26 Kettlebell Swings (44/35 lb) 21 Wall Ball ...
Ozzy (91% similar) - 7 Rounds For Time 11 Deficit Handstand Push-Ups (6/4 in) 1,000 meter Run...
Marc Alan Lee (91% similar) - For Time Buy-In: 251 meter Row Then, 3 Rounds of: 8 Deadlifts (315/275 lb) 2 minute Plank Hold 6 B...
Hidalgo (90% similar) - For Time (includes 2x 2min rest) Run 2 miles Rest 2 minutes 20 Squat Cleans (135/95 lb) 20 Box Jumps...
Painstorm XLI (90% similar) - 20 Rounds for Time 200 meter Run 5 Pull-Ups 10 Push-Ups 5 Thrusters Thruster Weight: Rounds 1-5: 95...
Painstorm XIII (90% similar) - 3 Rounds for Time 200 meter Beck's Burpees* 15 Deadlifts (Bodyweight) 15 Pull-Ups Then 3 Rounds of:...
RJ (90% similar) - 5 Rounds For Time 800 meter Run 5 Rope Climbs (15 ft) 50 Push-Ups...

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

Training Profile

Attribute	Score	Explanation
Endurance	10/10	Seven rounds, each consisting of 11 bodyweight back squats followed by a 1000m row. This is an exceptionally demanding test of loaded cardiovascular endurance and strength endurance. Total rowing is 7km, total squats 77 reps at bodyweight.
Stamina	9/10	Performing 77 total bodyweight back squats, under fatigue from repeated 1000m rows, will severely tax leg and core muscular stamina. The rowing itself is a massive full-body stamina test.
Strength	8/10	Back squats at bodyweight are a significant load, especially for 11 reps per round for 7 rounds. This is a major test of strength endurance.
Flexibility	3/10	Requires full squat depth for back squats and basic rowing mobility.
Power	4/10	Driving up from the back squat has a power component. Rowing involves power per stroke. However, the WOD's emphasis is on sustained endurance under load, not maximal power per rep.
Speed	4/10	Maintaining a strong rowing pace and cycling efficiently through the bodyweight back squats in each of the 7 rounds is key. Pacing is crucial for this very tough WOD.

Ned

For Time

7 Rounds For Time 11 Back Squats (bodyweight) 1,000 meter Row

146 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

42:31Elite

57:31Target

67:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Wes

For Time

For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20 in) 3 Cleans (185/135 lb) Then: 800 meter Run (with 25/15 lb Plate)

Very Hard

91% similar

TPT9000

For Time

For Time: 100 meter Run Then, 9 rounds of: 8 Burpees 26 Kettlebell Swings (44/35 lb) 21 Wall Ball Shots (20/14 lb, 10/9 ft) 100 meter Run Wear a Weight Vest (20/14 lb)

Very Hard

91% similar

Ozzy

For Time

7 Rounds For Time 11 Deficit Handstand Push-Ups (6/4 in) 1,000 meter Run

Very Hard

91% similar

Marc Alan Lee

For Time

For Time Buy-In: 251 meter Row Then, 3 Rounds of: 8 Deadlifts (315/275 lb) 2 minute Plank Hold 6 Bar Over Burpees 48 Jumping Jacks 28 Push-Ups Cash-Out: 2.51 mile Echo Bike

Very Hard

91% similar