What is a good time for Oz?

Good times for Oz 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 Oz time?

A good Oz 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 Oz?

Your Oz 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.

Oz 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 Oz work?

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

PRzilla

AI-powered WOD Insights

Workout Description

For Time 100 Squat Clean Thrusters (40/20 kg)

Why This Workout Is Hard

Hero WOD. 100 Squat Clean Thrusters (~88lb) for time. Tests high-volume barbell cycling endurance.

Benchmark Times for Oz

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): One hundred reps of squat clean thrusters will severely tax leg, shoulder, back, and core muscular endurance, as well as grip stamina. Maintaining form and efficiency for 100 reps is a major challenge.
Endurance (7/10): Performing 100 squat clean thrusters (40/20 kg or ~88/44 lb) for time is a significant test of barbell cycling endurance and cardiovascular fitness. This will be very metabolically taxing due to the full-body nature of the movement repeated many times.
Power (7/10): The squat clean thruster is a highly explosive, full-body power movement. Maintaining power output for 100 reps is a key component of this WOD.
Flexibility (6/10): Requires good mobility for the squat clean (full squat, front rack) and thruster (overhead position) to be performed efficiently for 100 reps.
Speed (6/10): Efficiently cycling through each rep of the squat clean thruster with minimal wasted motion and strategic rest is crucial for a good time.
Strength (5/10): The barbell load (~88/44 lb) is moderate, but performing 100 reps makes this a significant test of strength endurance rather than maximal strength.

Modality Profile

A G/M workout with a gymnastics component (Handstand Push-ups) and a monostructural component (Run).

Similar Workouts to Oz

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

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Performing 100 squat clean thrusters (40/20 kg or ~88/44 lb) for time is a significant test of barbell cycling endurance and cardiovascular fitness. This will be very metabolically taxing due to the full-body nature of the movement repeated many times.
Stamina	8/10	One hundred reps of squat clean thrusters will severely tax leg, shoulder, back, and core muscular endurance, as well as grip stamina. Maintaining form and efficiency for 100 reps is a major challenge.
Strength	5/10	The barbell load (~88/44 lb) is moderate, but performing 100 reps makes this a significant test of strength endurance rather than maximal strength.
Flexibility	6/10	Requires good mobility for the squat clean (full squat, front rack) and thruster (overhead position) to be performed efficiently for 100 reps.
Power	7/10	The squat clean thruster is a highly explosive, full-body power movement. Maintaining power output for 100 reps is a key component of this WOD.
Speed	6/10	Efficiently cycling through each rep of the squat clean thruster with minimal wasted motion and strategic rest is crucial for a good time.

Oz

For Time

For Time 100 Squat Clean Thrusters (40/20 kg)

53 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

16:16Elite

23:46Target

28:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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