What is a good time for Regionals 11.1?

Good times for Regionals 11.1 depend on your fitness level: Elite athletes finish under 18:01, advanced athletes target 18:01-16:01, intermediate athletes aim for 16:01-13:31, and beginners should focus on proper form over 13:31.

What is considered a good Regionals 11.1 time?

A good Regionals 11.1 time for most CrossFit athletes is between 16:01-13:31 (intermediate level). Elite times are under 18:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 11.1?

Your Regionals 11.1 pace should match your fitness level. Beginners should aim to finish around 13:31 with good form, while advanced athletes can target 18:01-16:01. Always prioritize proper movement over speed.

How do I scale Regionals 11.1?

Regionals 11.1 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 Regionals 11.1 work?

Regionals 11.1 is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

For Time: 1000 meter Run 30 Handstand Push-Ups 1000 meter Row Time Cap: 15 minutes

Why This Workout Is Hard

A triplet combining running and rowing endurance with a moderate volume of a challenging gymnastics skill (Handstand Push-Ups).

Benchmark Times for Regionals 11.1

Elite: <18:01
Advanced: 18:01-16:01
Intermediate: 16:01-13:31
Beginner: >13:31

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): For time (15-min cap): 1000m run, 30 handstand push-ups, 1000m row. This triplet combines running and rowing endurance with a moderate volume of a challenging gymnastics skill, testing cardiovascular fitness and the ability to perform HSPU when fatigued.
Stamina (7/10): The run and row test cardiovascular and specific muscular stamina (legs for run, full body for row). 30 HSPU test upper body pushing stamina, especially when performed between two endurance pieces.
Speed (6/10): Maintaining a strong pace on the run and row, and cycling efficiently through HSPU with minimal rest, is crucial for a good time within the cap.
Strength (5/10): Handstand push-ups require good relative upper body pressing strength. The endurance elements are not strength-focused.
Flexibility (4/10): Requires shoulder/wrist mobility for HSPU. Basic running and rowing mechanics.
Power (4/10): Rowing for time involves power per stroke. Kipping HSPU utilize power. Maintaining power for HSPU between endurance efforts is key.

Modality Profile

A triplet with a monostructural component (Row), a weightlifting component (Thrusters), and a gymnastics component (Pull-ups). A balanced test.

Similar Workouts to Regionals 11.1

If you enjoy Regionals 11.1, you might also like these similar CrossFit WODs:

Heavy Helen (90% similar) - 3 Rounds for Time 400 meter Run 21 Kettlebell Swings (70/53 lb) 12 Chest-to-Bar Pull-Ups...
Bell (90% similar) - 3 Rounds for Time 21 Deadlifts (185/135 lb) 15 Pull-Ups 9 Front Squats (185/135 lb)...
AGOQ 21.1 (90% similar) - 5 Rounds for Time 15 Handstand Push-Ups 15 Dumbbell Shoulder-to-Overheads (2x50/35 lb) 15 calorie Ro...
Panic Breathing (89% similar) - For Time (with a Partner) 500-400-300-200-100 meter Row (each) Partner Holds Kettlebells in Rack (2x...
Adam (89% similar) - 5 Rounds for Time 7 Chest-to-Bar Pull-Ups 14 Kettlebell Swings (32/24 kg) 21 Wall Ball Shots (9/6 kg...
Open 24.2 (89% similar) - AMRAP in 20 minutes of: 300 meter row 10 deadlifts (185/125 lb) 50 double-unders...
Seven Deadly Sins (89% similar) - For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lb) 100 Double-Unders 30 Box...
Open 23.1 (89% similar) - For time (14 min cap): 60 calorie row 50 toes-to-bars 40 wall-ball shots (20/14 lb) 30 cleans (145/9...

These WODs similar to Regionals 11.1 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	For time (15-min cap): 1000m run, 30 handstand push-ups, 1000m row. This triplet combines running and rowing endurance with a moderate volume of a challenging gymnastics skill, testing cardiovascular fitness and the ability to perform HSPU when fatigued.
Stamina	7/10	The run and row test cardiovascular and specific muscular stamina (legs for run, full body for row). 30 HSPU test upper body pushing stamina, especially when performed between two endurance pieces.
Strength	5/10	Handstand push-ups require good relative upper body pressing strength. The endurance elements are not strength-focused.
Flexibility	4/10	Requires shoulder/wrist mobility for HSPU. Basic running and rowing mechanics.
Power	4/10	Rowing for time involves power per stroke. Kipping HSPU utilize power. Maintaining power for HSPU between endurance efforts is key.
Speed	6/10	Maintaining a strong pace on the run and row, and cycling efficiently through HSPU with minimal rest, is crucial for a good time within the cap.

Regionals 11.1

For Time Triplet

For Time: 1000 meter Run 30 Handstand Push-Ups 1000 meter Row Time Cap: 15 minutes

Difficulty:

Hard

Modality:

Time Distribution:

10:31Elite

14:16Target

15:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Heavy Helen

For TimeTriplet

3 Rounds for Time 400 meter Run 21 Kettlebell Swings (70/53 lb) 12 Chest-to-Bar Pull-Ups

Hard

90% similar

Bell

For TimeTriplet

3 Rounds for Time 21 Deadlifts (185/135 lb) 15 Pull-Ups 9 Front Squats (185/135 lb)

Hard

90% similar

AGOQ 21.1

For TimeChipper

5 Rounds for Time 15 Handstand Push-Ups 15 Dumbbell Shoulder-to-Overheads (2x50/35 lb) 15 calorie Row Time Cap: 20 minutes

Hard

90% similar

Panic Breathing

For Time

For Time (with a Partner) 500-400-300-200-100 meter Row (each) Partner Holds Kettlebells in Rack (2x24/16 kg) 5 Burpee penalty for each drop of kettlebells

Hard

89% similar