What is a good score for Nookie?

Good scores for Nookie depend on your fitness level: Elite athletes achieve over 30 reps, advanced athletes target 90 reps-30 reps, intermediate athletes aim for 140 reps-90 reps, and beginners should focus on proper form over hitting 140 reps.

What is considered a good Nookie score?

A good Nookie score for most CrossFit athletes is between 140 reps-90 reps (intermediate level). Elite scores are over 30 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Nookie?

Your Nookie target should match your fitness level. Beginners should aim for around 140 reps with good form, while advanced athletes can target 90 reps-30 reps. Always prioritize proper movement over maximum reps.

How do I scale Nookie?

Nookie 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 Nookie work?

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

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AI-powered WOD Insights

Workout Description

AMRAP in 20 minutes 7 Squat Cleans (40/30 kg) 7 Push Press (40/30 kg) 7 Back Squats (40/30 kg) 200 meter Run

Why This Workout Is Medium

Hero WOD (AMRAP). 20 mins: moderate squat clean/push press/back squat (~88lb), run. Tests barbell cycling/conditioning.

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A 20-minute AMRAP combining a moderate barbell complex (7 squat cleans, 7 push presses, 7 back squats at 40/30 kg or ~88/66 lb) with a 200m run. This creates a sustained test of barbell cycling endurance and cardiovascular fitness.
Stamina (7/10): Cycling the barbell complex (21 total reps at ~88lb) per round, plus runs, for 20 minutes will test leg, shoulder, and back/core stamina for lifting, as well as running endurance.
Speed (6/10): Efficient cycling of the barbell complex and maintaining a good running pace, with quick transitions, is crucial for maximizing rounds.
Strength (5/10): The barbell load (~88/66 lb) is moderate, testing strength endurance across multiple lifts rather than maximal strength.
Power (5/10): Squat cleans and push presses are explosive movements. Maintaining power in the barbell complex under running fatigue is key.
Flexibility (4/10): Requires mobility for squat cleans (front rack, squat), push presses (overhead), and back squats. Basic running mobility.

Modality Profile

A G/W couplet with a gymnastics movement (Burpees) and a weightlifting movement (Overhead Squats).

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

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A 20-minute AMRAP combining a moderate barbell complex (7 squat cleans, 7 push presses, 7 back squats at 40/30 kg or ~88/66 lb) with a 200m run. This creates a sustained test of barbell cycling endurance and cardiovascular fitness.
Stamina	7/10	Cycling the barbell complex (21 total reps at ~88lb) per round, plus runs, for 20 minutes will test leg, shoulder, and back/core stamina for lifting, as well as running endurance.
Strength	5/10	The barbell load (~88/66 lb) is moderate, testing strength endurance across multiple lifts rather than maximal strength.
Flexibility	4/10	Requires mobility for squat cleans (front rack, squat), push presses (overhead), and back squats. Basic running mobility.
Power	5/10	Squat cleans and push presses are explosive movements. Maintaining power in the barbell complex under running fatigue is key.
Speed	6/10	Efficient cycling of the barbell complex and maintaining a good running pace, with quick transitions, is crucial for maximizing rounds.

Nookie

AMRAP

AMRAP in 20 minutes 7 Squat Cleans (40/30 kg) 7 Push Press (40/30 kg) 7 Back Squats (40/30 kg) 200 meter Run

112 ♡ on Wodwell

Difficulty:

Medium

Modality:

Your Scores:

Training Profile

Performance Levels

L10

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