What is a good time for Redline?

Good times for Redline depend on your fitness level: Elite athletes finish under 13:01, advanced athletes target 13:01-11:31, intermediate athletes aim for 11:31-9:46, and beginners should focus on proper form over 9:46.

What is considered a good Redline time?

A good Redline time for most CrossFit athletes is between 11:31-9:46 (intermediate level). Elite times are under 13:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Redline?

Your Redline pace should match your fitness level. Beginners should aim to finish around 9:46 with good form, while advanced athletes can target 13:01-11:31. Always prioritize proper movement over speed.

How do I scale Redline?

Redline 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 Redline work?

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

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AI-powered WOD Insights

Workout Description

For Time 15-10-5 reps of: Front Squats (95/65 lb) Calorie Bike Rest 90 seconds after each set.

Why This Workout Is Medium

Three descending rep couplets of front squats and bike calories, separated by mandatory rest. Tests power output and recovery.

Benchmark Times for Redline

Elite: <13:01
Advanced: 13:01-11:31
Intermediate: 11:31-9:46
Beginner: >9:46

Training Focus

This workout develops the following fitness attributes:

Power (8/10): This WOD is designed to test power output. Fast, explosive front squats and maximal effort on the bike for calories are key. The rest periods allow for repeated high power efforts.
Speed (7/10): Maximizing speed on both front squats and bike calories within each set is crucial. Utilizing the rest effectively to maintain high output is important.
Endurance (6/10): Three descending rep couplets (15-10-5) of front squats (95/65 lb) and calorie bike, with 90 seconds rest after each set. This interval format tests power output and recovery, creating a significant anaerobic challenge.
Stamina (5/10): Cycling front squats and bike calories in short, intense bursts tests leg and cardiovascular stamina. The rest allows for partial recovery before the next effort.
Strength (4/10): Front squats at 95/65 lbs are a light-moderate load, focusing on speed and cycling efficiency rather than maximal strength. Biking power comes from leg drive.
Flexibility (3/10): Requires good front rack and squat mobility for front squats. Basic biking mechanics.

Modality Profile

A couplet of a weightlifting movement (Front Squat) and a monostructural movement (Bike). The stimulus is evenly split between M and W.

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

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Three descending rep couplets (15-10-5) of front squats (95/65 lb) and calorie bike, with 90 seconds rest after each set. This interval format tests power output and recovery, creating a significant anaerobic challenge.
Stamina	5/10	Cycling front squats and bike calories in short, intense bursts tests leg and cardiovascular stamina. The rest allows for partial recovery before the next effort.
Strength	4/10	Front squats at 95/65 lbs are a light-moderate load, focusing on speed and cycling efficiency rather than maximal strength. Biking power comes from leg drive.
Flexibility	3/10	Requires good front rack and squat mobility for front squats. Basic biking mechanics.
Power	8/10	This WOD is designed to test power output. Fast, explosive front squats and maximal effort on the bike for calories are key. The rest periods allow for repeated high power efforts.
Speed	7/10	Maximizing speed on both front squats and bike calories within each set is crucial. Utilizing the rest effectively to maintain high output is important.