What is a good time for Regionals 14.4?

Good times for Regionals 14.4 depend on your fitness level: Elite athletes finish under 14:01, advanced athletes target 14:01-12:31, intermediate athletes aim for 12:31-11:01, and beginners should focus on proper form over 11:01.

What is considered a good Regionals 14.4 time?

A good Regionals 14.4 time for most CrossFit athletes is between 12:31-11:01 (intermediate level). Elite times are under 14:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 14.4?

Your Regionals 14.4 pace should match your fitness level. Beginners should aim to finish around 11:01 with good form, while advanced athletes can target 14:01-12:31. Always prioritize proper movement over speed.

How do I scale Regionals 14.4?

Regionals 14.4 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 14.4 work?

Regionals 14.4 is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

For Time: 60 foot Rope Climb ascent (total) 60 Toes-to-Bar 120 Wall Ball Shots (20/14 lb) 120 foot Sled Pull (heavy)

Why This Workout Is Hard

A chipper combining rope climbs, high-volume toes-to-bar and wall balls, and a heavy sled pull. Tests a broad range of capacities.

Benchmark Times for Regionals 14.4

Elite: <14:01
Advanced: 14:01-12:31
Intermediate: 12:31-11:01
Beginner: >11:01

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Significant rope climb volume (e.g., 4x15ft climbs) tests upper body pulling/grip stamina. 60 T2B tax core/grip. 120 Wall Balls exhaust leg/shoulder stamina. The heavy sled pull is a major full-body stamina test.
Endurance (7/10): For time: 60ft total rope climb ascent, 60 T2B, 120 Wall Balls (20/14lb), 120ft heavy sled pull. A demanding chipper testing pulling strength/skill, core endurance, conditioning, and heavy pulling strength.
Strength (7/10): Rope climbs require significant upper body pulling strength. Heavy sled pull demands substantial full-body pulling strength. T2B require good core strength. Wall balls are moderate load.
Power (6/10): Explosive pulls on rope climbs. Kipping T2B and wall balls utilize power. Sled pull, if moved with intent, is powerful. Maintaining power across varied tasks is key.
Speed (5/10): Efficient transitions and consistent cycling of reps/distance are crucial. Managing fatigue across different modalities is important for overall time.
Flexibility (4/10): Requires hip/shoulder mobility for rope climbs. Hamstring/shoulder for T2B. Squat depth for wall balls. Mobility for effective sled pull position.

Modality Profile

A pure weightlifting test, a clean and jerk ladder.

Similar Workouts to Regionals 14.4

If you enjoy Regionals 14.4, you might also like these similar CrossFit WODs:

Karabel (91% similar) - 10 Rounds for Time 3 Power Snatches (135/95 lb) 15 Wall Ball Shots (20/14 lb)...
San Fran Crippler (91% similar) - For Time 30 Back Squats (bodyweight) 1000 meter Row...
Strongman Bag DT (90% similar) - 5 Rounds for Time 4 Deadlifts (150/100 lb) 3 Hang Power Cleans (150/100 lb) 1 Shoulder-to-Overhead (...
DT (90% similar) - 5 Rounds 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)...
Pheezy (88% similar) - 3 Rounds For Time 5 Front Squats (165/105 lb) 18 Pull-Ups 5 Deadlifts (225/155 lb) 18 Toes-to-Bars 5...
Open 12.2 (88% similar) - AMRAP in 10 minutes 30 Snatches (75/45 lb) 30 Snatches (135/75 lb) 30 Snatches (165/100 lb) Max Snat...
Linchpin Test 3 (88% similar) - 3 Rounds for Time 21 Wall Ball Shots (20/14 lb) 14 Handstand Push-Ups 7 Deadlifts (315/205 lb)...
Double Grace (88% similar) - For Time 60 Clean-and-Jerks (135/95 lb)...

These WODs similar to Regionals 14.4 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	For time: 60ft total rope climb ascent, 60 T2B, 120 Wall Balls (20/14lb), 120ft heavy sled pull. A demanding chipper testing pulling strength/skill, core endurance, conditioning, and heavy pulling strength.
Stamina	8/10	Significant rope climb volume (e.g., 4x15ft climbs) tests upper body pulling/grip stamina. 60 T2B tax core/grip. 120 Wall Balls exhaust leg/shoulder stamina. The heavy sled pull is a major full-body stamina test.
Strength	7/10	Rope climbs require significant upper body pulling strength. Heavy sled pull demands substantial full-body pulling strength. T2B require good core strength. Wall balls are moderate load.
Flexibility	4/10	Requires hip/shoulder mobility for rope climbs. Hamstring/shoulder for T2B. Squat depth for wall balls. Mobility for effective sled pull position.
Power	6/10	Explosive pulls on rope climbs. Kipping T2B and wall balls utilize power. Sled pull, if moved with intent, is powerful. Maintaining power across varied tasks is key.
Speed	5/10	Efficient transitions and consistent cycling of reps/distance are crucial. Managing fatigue across different modalities is important for overall time.