What is a good time for PK?

Good times for PK depend on your fitness level: Elite athletes finish under 57:31, advanced athletes target 57:31-52:31, intermediate athletes aim for 52:31-45:01, and beginners should focus on proper form over 45:01.

What is considered a good PK time?

A good PK time for most CrossFit athletes is between 52:31-45:01 (intermediate level). Elite times are under 57:31, but focus on consistent movement and proper form rather than just speed.

How fast should I do PK?

Your PK pace should match your fitness level. Beginners should aim to finish around 45:01 with good form, while advanced athletes can target 57:31-52:31. Always prioritize proper movement over speed.

PK 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 PK work?

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

PRzilla

AI-powered WOD Insights

Workout Description

5 Rounds for Time 10 Back Squats (225/155 lb) 10 Deadlifts (275/185 lb) 400 meter Sprint 2 minutes Rest

Why This Workout Is Very Hard

Hero WOD. 5 rounds: heavy BS (225lb), heavy DL (275lb), sprint, w/ rest. Tests maximal strength/power intervals.

Benchmark Times for PK

Elite: <27:30
Advanced: 30:01-35:01
Intermediate: 40:01-45:01
Beginner: >57:31

Training Focus

This workout develops the following fitness attributes:

Strength (10/10): Back squats at 225/155 lbs and deadlifts at 275/185 lbs are very heavy loads for 10 reps per round. This WOD is a major test of maximal strength applied repeatedly.
Stamina (8/10): Cycling 10 heavy back squats (225lb) and 10 heavy deadlifts (275lb) for 5 rounds, even with rest, demands significant leg and posterior chain strength-stamina. Maintaining form under heavy load is key.
Power (8/10): Sprinting is a pure power output test. Driving up from heavy squats and deadlifts also requires immense power. The WOD tests the ability to generate high power in bursts.
Endurance (7/10): Five rounds of heavy back squats, heavy deadlifts, a 400m sprint, with 2 minutes rest between rounds. The sprints and heavy lifting create a potent anaerobic challenge, testing recovery between high-intensity efforts.
Speed (7/10): Maximizing speed on the 400m sprints is crucial. While lifts are heavy, cycling them with intent after rest contributes to overall intensity.
Flexibility (3/10): Requires full squat depth for back squats and good hamstring/hip mobility for heavy deadlifts.

Modality Profile

A couplet of a weightlifting movement (KBS) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.

Similar Workouts to PK

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

Desforges (90% similar) - 5 Rounds For Time 12 Deadlifts (225/155 lb) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lb) 20 Knees-to-E...
Danny Dietz (90% similar) - For Time 1 mile Run 26 Power Cleans (185/135 lb) 80 Push-Ups 1 minute Rest 600 meter Run 28 Front Sq...
Goose (89% similar) - For Time (with a Partner): 106 Deadlifts (135/95 lb) Then, 7 rounds of: 3 Rope Climbs (15 ft) 15 T...
Woehlke (89% similar) - 3 Rounds, Each for Time 4 Jerks (185/135 lb) 5 Front Squats (185/135 lb) 6 Power Cleans (185/135 lb)...
The Lyon (89% similar) - 5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to...
Willy (88% similar) - 3 Rounds For TIme 800 meter Run 5 Front Squats (225/155 lb) 200 meter Run 11 Chest-to-Bar Pull-Ups 4...
Jag 28 (88% similar) - For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-...
Ship (88% similar) - 9 Rounds For Time 7 Squat Cleans (185/135 lb) 8 Burpee Box Jumps (36/30 in)...

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Five rounds of heavy back squats, heavy deadlifts, a 400m sprint, with 2 minutes rest between rounds. The sprints and heavy lifting create a potent anaerobic challenge, testing recovery between high-intensity efforts.
Stamina	8/10	Cycling 10 heavy back squats (225lb) and 10 heavy deadlifts (275lb) for 5 rounds, even with rest, demands significant leg and posterior chain strength-stamina. Maintaining form under heavy load is key.
Strength	10/10	Back squats at 225/155 lbs and deadlifts at 275/185 lbs are very heavy loads for 10 reps per round. This WOD is a major test of maximal strength applied repeatedly.
Flexibility	3/10	Requires full squat depth for back squats and good hamstring/hip mobility for heavy deadlifts.
Power	8/10	Sprinting is a pure power output test. Driving up from heavy squats and deadlifts also requires immense power. The WOD tests the ability to generate high power in bursts.
Speed	7/10	Maximizing speed on the 400m sprints is crucial. While lifts are heavy, cycling them with intent after rest contributes to overall intensity.

PK

For Time

5 Rounds for Time 10 Back Squats (225/155 lb) 10 Deadlifts (275/185 lb) 400 meter Sprint 2 minutes Rest

111 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

32:31Elite

47:31Target

57:31Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Desforges

For Time

5 Rounds For Time 12 Deadlifts (225/155 lb) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lb) 20 Knees-to-Elbows

Very Hard

90% similar

Danny Dietz

For Time

For Time 1 mile Run 26 Power Cleans (185/135 lb) 80 Push-Ups 1 minute Rest 600 meter Run 28 Front Squats (185/135 lb) 50 Pull-Ups

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90% similar

Goose

For Time

For Time (with a Partner): 106 Deadlifts (135/95 lb) Then, 7 rounds of: 3 Rope Climbs (15 ft) 15 Thrusters (135/95 lb) 15 Kettlebell Swings (70/53 lb) Then, 400 meter Run with a plate (together, both partners carry a plate (45/25 lb))

Very Hard

89% similar

Woehlke

For Time

3 Rounds, Each for Time 4 Jerks (185/135 lb) 5 Front Squats (185/135 lb) 6 Power Cleans (185/135 lb) 40 Pull-Ups 50 Push-Ups 60 Sit-Ups 3 minutes Rest between rounds

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