What is a good time for Regionals 16.3?

Good times for Regionals 16.3 depend on your fitness level: Elite athletes finish under 5:53, advanced athletes target 5:53-5:38, intermediate athletes aim for 5:38-5:16, and beginners should focus on proper form over 5:16.

What is considered a good Regionals 16.3 time?

A good Regionals 16.3 time for most CrossFit athletes is between 5:38-5:16 (intermediate level). Elite times are under 5:53, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 16.3?

Your Regionals 16.3 pace should match your fitness level. Beginners should aim to finish around 5:16 with good form, while advanced athletes can target 5:53-5:38. Always prioritize proper movement over speed.

How do I scale Regionals 16.3?

Regionals 16.3 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 Regionals 16.3 work?

Regionals 16.3 is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time: 104 Wall Ball Shots (20/14 lb, 10/9 ft) 52 Pull-Ups Time Cap: 6 minutes

Why This Workout Is Hard

A high-volume couplet sprint of wall balls and pull-ups. Tests muscular endurance and work capacity against a very tight time cap.

Benchmark Times for Regionals 16.3

Elite: <5:53
Advanced: 5:53-5:38
Intermediate: 5:38-5:16
Beginner: >5:16

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): This is an all-out sprint. Fast cycling of both movements, likely in large unbroken sets for top athletes, with minimal transition time is critical for finishing within the cap.
Stamina (7/10): Performing 104 wall balls and 52 pull-ups in under 6 minutes will severely tax leg/shoulder stamina (wall balls) and pulling/grip stamina (pull-ups). Maintaining large sets is key.
Endurance (6/10): For time (6-min cap): 104 wall ball shots (20/14lb) and 52 pull-ups. This is a high-volume couplet sprint testing muscular endurance and work capacity against a very tight time cap.
Power (6/10): Wall balls (squat and throw) and kipping pull-ups are explosive movements. The WOD tests sustained power-endurance at high intensity.
Strength (3/10): Wall balls are a light-moderate load. Pull-ups test relative pulling strength endurance. The challenge is volume and speed, not maximal load.
Flexibility (3/10): Requires full squat depth for wall balls. Full range for pull-ups.

Modality Profile

A couplet of a hybrid monostructural/weightlifting movement (Wall Balls) and a pure gymnastics movement (Pull-Ups). The overall stimulus is a test of metabolic capacity and gymnastics endurance.

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These WODs similar to Regionals 16.3 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	For time (6-min cap): 104 wall ball shots (20/14lb) and 52 pull-ups. This is a high-volume couplet sprint testing muscular endurance and work capacity against a very tight time cap.
Stamina	7/10	Performing 104 wall balls and 52 pull-ups in under 6 minutes will severely tax leg/shoulder stamina (wall balls) and pulling/grip stamina (pull-ups). Maintaining large sets is key.
Strength	3/10	Wall balls are a light-moderate load. Pull-ups test relative pulling strength endurance. The challenge is volume and speed, not maximal load.
Flexibility	3/10	Requires full squat depth for wall balls. Full range for pull-ups.
Power	6/10	Wall balls (squat and throw) and kipping pull-ups are explosive movements. The WOD tests sustained power-endurance at high intensity.
Speed	8/10	This is an all-out sprint. Fast cycling of both movements, likely in large unbroken sets for top athletes, with minimal transition time is critical for finishing within the cap.