What is a good time for Regionals 17.3?

Good times for Regionals 17.3 depend on your fitness level: Elite athletes finish under 12:01, advanced athletes target 12:01-11:01, intermediate athletes aim for 11:01-10:01, and beginners should focus on proper form over 10:01.

What is considered a good Regionals 17.3 time?

A good Regionals 17.3 time for most CrossFit athletes is between 11:01-10:01 (intermediate level). Elite times are under 12:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 17.3?

Your Regionals 17.3 pace should match your fitness level. Beginners should aim to finish around 10:01 with good form, while advanced athletes can target 12:01-11:01. Always prioritize proper movement over speed.

How do I scale Regionals 17.3?

Regionals 17.3 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 17.3 work?

Regionals 17.3 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time: 21-15-9 reps of: Parallel Bar Dips 15 foot Rope Climbs Time Cap: 11 minutes

Why This Workout Is Hard

A classic descending rep scheme couplet focused on upper body endurance, combining parallel bar dips and rope climbs.

Benchmark Times for Regionals 17.3

Elite: <12:01
Advanced: 12:01-11:01
Intermediate: 11:01-10:01
Beginner: >10:01

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Totaling 45 parallel bar dips and 6 rope climbs (assuming 1 rope climb per 'rep' in the 21-15-9 scheme, which is unusual but implied if not specified as total feet). This will severely tax pushing stamina (dips) and upper body pulling/grip stamina (rope climbs). If it's 21-15-9 actual rope climbs, stamina is 1.0.
Strength (7/10): Parallel bar dips require good relative pressing strength. Rope climbs demand significant upper body pulling strength and technique. This WOD has a strong strength endurance component.
Endurance (6/10): For time (11-min cap): 21-15-9 reps of parallel bar dips and 15ft rope climbs. This couplet tests upper body pushing and pulling endurance with two challenging gymnastics movements.
Speed (6/10): Efficient cycling of dips and quick, successful rope climbs are crucial for a good time. Minimizing rest and managing transitions effectively is important.
Power (5/10): Explosive pulls on rope climbs utilize power. Dips can be performed with some power. Maintaining output through the descending reps is key.
Flexibility (4/10): Requires good shoulder extension for dips. Hip/shoulder mobility for efficient rope climbs.

Modality Profile

A pure gymnastics couplet. Both Parallel Bar Dips and Rope Climbs are bodyweight movements testing upper body strength and endurance.

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These WODs similar to Regionals 17.3 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	For time (11-min cap): 21-15-9 reps of parallel bar dips and 15ft rope climbs. This couplet tests upper body pushing and pulling endurance with two challenging gymnastics movements.
Stamina	8/10	Totaling 45 parallel bar dips and 6 rope climbs (assuming 1 rope climb per 'rep' in the 21-15-9 scheme, which is unusual but implied if not specified as total feet). This will severely tax pushing stamina (dips) and upper body pulling/grip stamina (rope climbs). If it's 21-15-9 actual rope climbs, stamina is 1.0.
Strength	7/10	Parallel bar dips require good relative pressing strength. Rope climbs demand significant upper body pulling strength and technique. This WOD has a strong strength endurance component.
Flexibility	4/10	Requires good shoulder extension for dips. Hip/shoulder mobility for efficient rope climbs.
Power	5/10	Explosive pulls on rope climbs utilize power. Dips can be performed with some power. Maintaining output through the descending reps is key.
Speed	6/10	Efficient cycling of dips and quick, successful rope climbs are crucial for a good time. Minimizing rest and managing transitions effectively is important.

Regionals 17.3

For Time Couplet

For Time: 21-15-9 reps of: Parallel Bar Dips 15 foot Rope Climbs Time Cap: 11 minutes

46 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

7:31Elite

10:31Target

11:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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