What is a good time for Regionals 18.5?

Good times for Regionals 18.5 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 18.5 time?

A good Regionals 18.5 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 18.5?

Your Regionals 18.5 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 18.5?

Regionals 18.5 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 18.5 work?

Regionals 18.5 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

30 Ring Muscle-Ups for Time Time Cap: 6 minutes

Why This Workout Is Hard

A sprint test of high-volume ring muscle-ups (30 reps) against a 6-minute time cap. Tests gymnastics skill, strength, and capacity.

Benchmark Times for Regionals 18.5

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:

Stamina (8/10): Performing 30 ring muscle-ups in under 6 minutes will severely tax upper body pulling and pushing stamina, as well as grip endurance. Maintaining efficiency and avoiding failure is critical.
Strength (8/10): Ring muscle-ups require significant relative upper body strength for the pull, transition, and dip components. This WOD tests the ability to express this strength repeatedly at speed.
Power (8/10): The kip and transition phase of a ring muscle-up are highly explosive movements. Generating sufficient power for 30 reps quickly is key.
Speed (7/10): This is an all-out sprint for those proficient in ring muscle-ups. Fast cycling of reps with minimal rest or failed attempts is critical for a top time within the tight cap.
Flexibility (6/10): Excellent shoulder and wrist mobility is crucial for an efficient transition and dip phase in ring muscle-ups.
Endurance (5/10): 30 ring muscle-ups for time (6-min cap). This is a sprint test of a very high-skill gymnastics movement, demanding significant anaerobic capacity and skill endurance.

Modality Profile

A triplet with a weightlifting movement (thrusters), a gymnastics movement (legless rope climbs), and a monostructural movement (running). A balanced test of all three domains.

Similar Workouts to Regionals 18.5

If you enjoy Regionals 18.5, you might also like these similar CrossFit WODs:

Regionals 16.5 (90% similar) - For Time: 25 calorie Row 16 Burpee Box Jump Overs (24/20 in) 9 Bar Muscle-Ups Time Cap: 6 minutes...
Regionals 17.6 (90% similar) - For Time: 30 Snatches (175/125 lb) Time Cap: 6 minutes...
Regionals 14.6 (89% similar) - For Time: 30 Clean & Jerks (185/115 lb)...
AGOQ 21.5 (89% similar) - 12-9-6 Reps for Time Overhead Squats (165/115 lb) Burpee Box Jump Overs (30 in) Time Cap: 10 minute...
Diane (88% similar) - 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups...
Quarterfinals 22.5 (88% similar) - For Time 30 calorie Row 20 Burpee Box Jump Overs (24/20 in) 10 Snatches (185/135 lb) Time Cap: 7 mi...
Quarterfinals 21.5 (88% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...
Regionals 16.7 (87% similar) - For Time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb) Time Cap: 6 minutes...

These WODs similar to Regionals 18.5 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	5/10	30 ring muscle-ups for time (6-min cap). This is a sprint test of a very high-skill gymnastics movement, demanding significant anaerobic capacity and skill endurance.
Stamina	8/10	Performing 30 ring muscle-ups in under 6 minutes will severely tax upper body pulling and pushing stamina, as well as grip endurance. Maintaining efficiency and avoiding failure is critical.
Strength	8/10	Ring muscle-ups require significant relative upper body strength for the pull, transition, and dip components. This WOD tests the ability to express this strength repeatedly at speed.
Flexibility	6/10	Excellent shoulder and wrist mobility is crucial for an efficient transition and dip phase in ring muscle-ups.
Power	8/10	The kip and transition phase of a ring muscle-up are highly explosive movements. Generating sufficient power for 30 reps quickly is key.
Speed	7/10	This is an all-out sprint for those proficient in ring muscle-ups. Fast cycling of reps with minimal rest or failed attempts is critical for a top time within the tight cap.