What is a good time for Regionals 11.6?

Good times for Regionals 11.6 depend on your fitness level: Elite athletes finish under 22:31, advanced athletes target 22:31-20:01, intermediate athletes aim for 20:01-17:31, and beginners should focus on proper form over 17:31.

What is considered a good Regionals 11.6 time?

A good Regionals 11.6 time for most CrossFit athletes is between 20:01-17:31 (intermediate level). Elite times are under 22:31, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 11.6?

Your Regionals 11.6 pace should match your fitness level. Beginners should aim to finish around 17:31 with good form, while advanced athletes can target 22:31-20:01. Always prioritize proper movement over speed.

How do I scale Regionals 11.6?

Regionals 11.6 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 11.6 work?

Regionals 11.6 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time: 20 calorie Row 30 Burpees 40 Two-Arm Dumbbell Ground-to-Overheads (45/35 lb) 50 Toes-to-Bars 100 foot Overhead Walking Lunges (45/25 lb plate) 150 foot Sprint Time Cap: 20 minutes

Why This Workout Is Hard

A demanding chipper workout testing endurance across rowing, burpees, dumbbell work, gymnastics (Toes-to-Bar), loaded carries (OH Lunge), and sprinting.

Benchmark Times for Regionals 11.6

Elite: <22:31
Advanced: 22:31-20:01
Intermediate: 20:01-17:31
Beginner: >17:31

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume across varied movements: rowing, burpees (full-body), DB GTOH (shoulder/full-body), T2B (core/grip), OH plate lunges (shoulder/core/leg stability), and a final sprint. Tests broad muscular stamina.
Endurance (7/10): For time (20-min cap): 20 cal Row, 30 Burpees, 40 DB GTOH (2x45/35lb), 50 T2B, 100ft OH Walking Lunges (45/25lb plate), 150ft Sprint. A demanding chipper testing varied modalities including rowing, calisthenics, dumbbell work, gymnastics, loaded carries, and sprinting.
Power (6/10): DB GTOH, burpees, and sprinting are explosive movements. Rowing for cals and kipping T2B utilize power. Maintaining power output through the varied chipper is key.
Speed (6/10): Efficient transitions between movements and fast cycling of reps/distance within each station are crucial for a good time. The final sprint tests max speed under fatigue.
Strength (5/10): DB GTOH with 2x45/35 lbs and OH plate lunges with 45/25 lbs are moderate loads testing strength endurance and stability. T2B require good core/grip strength.
Flexibility (4/10): Requires mobility for DB GTOH (overhead), T2B (hamstrings, shoulders), OH lunges (shoulder/thoracic), and basic rowing/burpee/sprinting mechanics.

Modality Profile

A pure weightlifting test, a clean and jerk ladder.

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These WODs similar to Regionals 11.6 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	For time (20-min cap): 20 cal Row, 30 Burpees, 40 DB GTOH (2x45/35lb), 50 T2B, 100ft OH Walking Lunges (45/25lb plate), 150ft Sprint. A demanding chipper testing varied modalities including rowing, calisthenics, dumbbell work, gymnastics, loaded carries, and sprinting.
Stamina	8/10	High volume across varied movements: rowing, burpees (full-body), DB GTOH (shoulder/full-body), T2B (core/grip), OH plate lunges (shoulder/core/leg stability), and a final sprint. Tests broad muscular stamina.
Strength	5/10	DB GTOH with 2x45/35 lbs and OH plate lunges with 45/25 lbs are moderate loads testing strength endurance and stability. T2B require good core/grip strength.
Flexibility	4/10	Requires mobility for DB GTOH (overhead), T2B (hamstrings, shoulders), OH lunges (shoulder/thoracic), and basic rowing/burpee/sprinting mechanics.
Power	6/10	DB GTOH, burpees, and sprinting are explosive movements. Rowing for cals and kipping T2B utilize power. Maintaining power output through the varied chipper is key.
Speed	6/10	Efficient transitions between movements and fast cycling of reps/distance within each station are crucial for a good time. The final sprint tests max speed under fatigue.

Regionals 11.6

For Time Chipper Unilateral

For Time: 20 calorie Row 30 Burpees 40 Two-Arm Dumbbell Ground-to-Overheads (45/35 lb) 50 Toes-to-Bars 100 foot Overhead Walking Lunges (45/25 lb plate) 150 foot Sprint Time Cap: 20 minutes

Difficulty:

Hard

Modality:

Time Distribution:

12:46Elite

18:46Target

20:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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