What is a good time for Regionals 16.7?

Good times for Regionals 16.7 depend on your fitness level: Elite athletes finish under 6:45, advanced athletes target 6:45-6:16, intermediate athletes aim for 6:16-5:15, and beginners should focus on proper form over 5:15.

What is considered a good Regionals 16.7 time?

A good Regionals 16.7 time for most CrossFit athletes is between 6:16-5:15 (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 16.7?

Your Regionals 16.7 pace should match your fitness level. Beginners should aim to finish around 5:15 with good form, while advanced athletes can target 6:45-6:16. Always prioritize proper movement over speed.

How do I scale Regionals 16.7?

Regionals 16.7 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 16.7 work?

Regionals 16.7 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb) Time Cap: 6 minutes

Why This Workout Is Hard

A quick couplet testing high-skill/strength upper body pulling (Legless Rope Climbs) combined with a metabolic push (Thrusters) against a tight time cap.

Benchmark Times for Regionals 16.7

Elite: <6:45
Advanced: 6:45-6:16
Intermediate: 6:16-5:15
Beginner: >5:15

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): This is an all-out sprint. Fast, efficient legless rope climbs and rapid cycling of thrusters with no rest are critical to finish within the tight cap.
Strength (7/10): Legless rope climbs require exceptional upper body pulling strength and core control. Thrusters at 95/65 lbs are a light-moderate load but become challenging when sprinted.
Power (7/10): Thrusters are an explosive movement. Legless rope climbs also require powerful pulls. The WOD is a test of generating power quickly in both movements.
Stamina (5/10): 3 legless rope climbs demand significant upper body pulling/grip stamina. 27 thrusters test leg/shoulder stamina in a sprint format.
Endurance (4/10): For time (6-min cap): 3 legless rope climbs, 27 thrusters (95/65lb). This is a very short, intense couplet testing high-skill/strength upper body pulling and moderate-load thruster capacity under extreme time pressure.
Flexibility (4/10): Requires hip/shoulder mobility for legless rope climbs. Good front rack, squat, overhead mobility for thrusters.

Modality Profile

A classic G/W couplet. Legless Rope Climbs are a high-strength gymnastics movement. Thrusters are a foundational weightlifting movement. The stimulus is evenly split.

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These WODs similar to Regionals 16.7 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	4/10	For time (6-min cap): 3 legless rope climbs, 27 thrusters (95/65lb). This is a very short, intense couplet testing high-skill/strength upper body pulling and moderate-load thruster capacity under extreme time pressure.
Stamina	5/10	3 legless rope climbs demand significant upper body pulling/grip stamina. 27 thrusters test leg/shoulder stamina in a sprint format.
Strength	7/10	Legless rope climbs require exceptional upper body pulling strength and core control. Thrusters at 95/65 lbs are a light-moderate load but become challenging when sprinted.
Flexibility	4/10	Requires hip/shoulder mobility for legless rope climbs. Good front rack, squat, overhead mobility for thrusters.
Power	7/10	Thrusters are an explosive movement. Legless rope climbs also require powerful pulls. The WOD is a test of generating power quickly in both movements.
Speed	8/10	This is an all-out sprint. Fast, efficient legless rope climbs and rapid cycling of thrusters with no rest are critical to finish within the tight cap.