What is a good time for Regionals 16.5?

Good times for Regionals 16.5 depend on your fitness level: Elite athletes finish under 6:45, advanced athletes target 6:45-6:16, intermediate athletes aim for 6:16-5:30, and beginners should focus on proper form over 5:30.

What is considered a good Regionals 16.5 time?

A good Regionals 16.5 time for most CrossFit athletes is between 6:16-5:30 (intermediate level). Elite times are under 6:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 16.5?

Your Regionals 16.5 pace should match your fitness level. Beginners should aim to finish around 5:30 with good form, while advanced athletes can target 6:45-6:16. Always prioritize proper movement over speed.

How do I scale Regionals 16.5?

Regionals 16.5 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 16.5 work?

Regionals 16.5 is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time: 25 calorie Row 16 Burpee Box Jump Overs (24/20 in) 9 Bar Muscle-Ups Time Cap: 6 minutes

Why This Workout Is Hard

A fast triplet combining rowing, burpee box jump overs, and bar muscle-ups. Tests power, conditioning, and gymnastics skill in a sprint format with a tight time cap.

Benchmark Times for Regionals 16.5

Elite: <6:45
Advanced: 6:45-6:16
Intermediate: 6:16-5:30
Beginner: >5:30

Training Focus

This workout develops the following fitness attributes:

Power (9/10): All three movements are highly power-dominant: rowing for speed, explosive burpee box jump overs, and powerful bar muscle-ups. This WOD is a major test of generating power quickly across varied tasks.
Speed (8/10): This is an all-out sprint. Maximal speed on the row, fast burpee box jump overs, and quick, efficient bar muscle-ups with no rest are critical to finish within the tight cap.
Stamina (6/10): The row sprint, burpee box jump overs, and bar muscle-ups all demand high output, testing specific stamina for each in a rapid succession format.
Strength (6/10): Bar muscle-ups require significant relative upper body strength. Burpee box jump overs test leg strength/power. Rowing involves leg drive.
Endurance (5/10): For time (6-min cap): 25 calorie row, 16 burpee box jump overs (24/20in), 9 bar muscle-ups. This is a very short, intense triplet testing rowing power, explosive plyometrics, and high-skill gymnastics under extreme time pressure.
Flexibility (4/10): Requires shoulder/wrist mobility for bar muscle-ups. Hip flexion for box jump overs. Basic rowing mechanics.

Modality Profile

A balanced triplet. Row is monostructural. Bar Muscle-Ups are gymnastics. Burpee Box Jump Overs are a hybrid of monostructural (burpee) and gymnastics (jump), so the overall stimulus is spread across all three.

Similar Workouts to Regionals 16.5

If you enjoy Regionals 16.5, you might also like these similar CrossFit WODs:

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Regionals 17.6 (88% similar) - For Time: 30 Snatches (175/125 lb) Time Cap: 6 minutes...
Quarterfinals 21.5 (87% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...
AGOQ 21.5 (87% similar) - 12-9-6 Reps for Time Overhead Squats (165/115 lb) Burpee Box Jump Overs (30 in) Time Cap: 10 minute...
Open 16.3 (87% similar) - AMRAP in 7 minutes 10 Power Snatches (75/55 lb) 3 Bar Muscle-Ups...

These WODs similar to Regionals 16.5 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	5/10	For time (6-min cap): 25 calorie row, 16 burpee box jump overs (24/20in), 9 bar muscle-ups. This is a very short, intense triplet testing rowing power, explosive plyometrics, and high-skill gymnastics under extreme time pressure.
Stamina	6/10	The row sprint, burpee box jump overs, and bar muscle-ups all demand high output, testing specific stamina for each in a rapid succession format.
Strength	6/10	Bar muscle-ups require significant relative upper body strength. Burpee box jump overs test leg strength/power. Rowing involves leg drive.
Flexibility	4/10	Requires shoulder/wrist mobility for bar muscle-ups. Hip flexion for box jump overs. Basic rowing mechanics.
Power	9/10	All three movements are highly power-dominant: rowing for speed, explosive burpee box jump overs, and powerful bar muscle-ups. This WOD is a major test of generating power quickly across varied tasks.
Speed	8/10	This is an all-out sprint. Maximal speed on the row, fast burpee box jump overs, and quick, efficient bar muscle-ups with no rest are critical to finish within the tight cap.