What is a good time for Quarterfinals 21.3?

Good times for Quarterfinals 21.3 depend on your fitness level: Elite athletes finish under 18:00, advanced athletes target 18:00-17:00, intermediate athletes aim for 17:00-17:00, and beginners should focus on proper form over 17:00.

What is considered a good Quarterfinals 21.3 time?

A good Quarterfinals 21.3 time for most CrossFit athletes is between 17:00-17:00 (intermediate level). Elite times are under 18:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Quarterfinals 21.3?

Your Quarterfinals 21.3 pace should match your fitness level. Beginners should aim to finish around 17:00 with good form, while advanced athletes can target 18:00-17:00. Always prioritize proper movement over speed.

How do I scale Quarterfinals 21.3?

Quarterfinals 21.3 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 Quarterfinals 21.3 work?

Quarterfinals 21.3 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time 120 Wall Ball Shots (20/14 lb, 10/9 ft) 120 calorie Row Time Cap: 15 minutes

Why This Workout Is Very Hard

Heavy deadlifts with high-skill gymnastics

Benchmark Times for Quarterfinals 21.3

Elite: <13:00
Advanced: 14:01-15:01
Intermediate: 16:01-17:00
Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Performing 120 wall balls will severely tax leg and shoulder stamina. Immediately transitioning to a 120 calorie row will demand exceptional full-body rowing stamina while already highly fatigued.
Endurance (8/10): For time (15-min cap): 120 Wall Ball Shots (20/14 lb), then 120 calorie Row. This is a brutal couplet testing high-volume conditioning on wall balls followed immediately by a high-volume row. Pure cardiovascular and muscular endurance test.
Power (6/10): Wall balls (squat and throw) are an explosive movement. Rowing for calories demands consistent power output per stroke. The WOD tests sustained power-endurance under extreme fatigue.
Speed (6/10): Efficient cycling of wall balls and maintaining a strong, consistent rowing pace are crucial. Pacing the wall balls to have enough for the row is key.
Strength (3/10): Wall balls are a light-moderate load, focusing on endurance. Rowing power comes from leg drive and pull, emphasizing strength endurance over maximal strength.
Flexibility (2/10): Requires full squat depth for wall balls. Basic rowing mechanics.

Modality Profile

A pure weightlifting workout, focused on finding a 4-rep max Front Squat.

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These WODs similar to Quarterfinals 21.3 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	For time (15-min cap): 120 Wall Ball Shots (20/14 lb), then 120 calorie Row. This is a brutal couplet testing high-volume conditioning on wall balls followed immediately by a high-volume row. Pure cardiovascular and muscular endurance test.
Stamina	9/10	Performing 120 wall balls will severely tax leg and shoulder stamina. Immediately transitioning to a 120 calorie row will demand exceptional full-body rowing stamina while already highly fatigued.
Strength	3/10	Wall balls are a light-moderate load, focusing on endurance. Rowing power comes from leg drive and pull, emphasizing strength endurance over maximal strength.
Flexibility	2/10	Requires full squat depth for wall balls. Basic rowing mechanics.
Power	6/10	Wall balls (squat and throw) are an explosive movement. Rowing for calories demands consistent power output per stroke. The WOD tests sustained power-endurance under extreme fatigue.
Speed	6/10	Efficient cycling of wall balls and maintaining a strong, consistent rowing pace are crucial. Pacing the wall balls to have enough for the row is key.

Quarterfinals 21.3

For Time

For Time 120 Wall Ball Shots (20/14 lb, 10/9 ft) 120 calorie Row Time Cap: 15 minutes

14 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

14:31Elite

17:30Target

15:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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