What is a good score for Rocket?

Good scores for Rocket depend on your fitness level: Elite athletes complete over 2 rounds, advanced athletes target 7 rounds-2 rounds, intermediate athletes aim for 12 rounds-7 rounds, and beginners should focus on proper form over hitting 12 rounds.

What is considered a good Rocket score?

A good Rocket score for most CrossFit athletes is between 12 rounds-7 rounds (intermediate level). Elite scores are over 2 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Rocket?

Your Rocket target should match your fitness level. Beginners should aim for around 12 rounds with good form, while advanced athletes can target 7 rounds-2 rounds. Always prioritize proper movement over maximum reps.

How do I scale Rocket?

Rocket 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 Rocket work?

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

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AI-powered WOD Insights

Workout Description

AMRAP in 30 minutes 50 meter Swim 10 Push-Ups 15 Air Squats

Why This Workout Is Medium

Hero WOD (AMRAP). 30 mins: swim, push-ups, squats. Tests swimming endurance/basic bodyweight endurance. Difficulty depends heavily on swimming proficiency.

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): AMRAP in 30 minutes of 50m swim, 10 push-ups, 15 air squats. The swim is the primary cardiovascular challenge, repeated many times. The long duration tests overall endurance, especially if swimming is efficient.
Stamina (6/10): Swimming tests full-body muscular endurance. Push-ups (pushing stamina) and air squats (leg stamina) are relatively low rep per round but accumulate over 30 minutes.
Speed (5/10): Swimming speed and quick transitions between movements are key for maximizing rounds. Consistent pacing is important for the 30-minute duration.
Flexibility (3/10): Requires shoulder mobility for swimming strokes. Basic mobility for push-ups and squats.
Power (3/10): Powerful strokes in swimming contribute to speed. The WOD is more about sustained aerobic effort.
Strength (2/10): Minimal maximal strength required. Swimming relies on technique and specific strength. Push-ups and squats test relative bodyweight strength endurance.

Modality Profile

A couplet of a weightlifting movement (Power Clean) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.

Similar Workouts to Rocket

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

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	AMRAP in 30 minutes of 50m swim, 10 push-ups, 15 air squats. The swim is the primary cardiovascular challenge, repeated many times. The long duration tests overall endurance, especially if swimming is efficient.
Stamina	6/10	Swimming tests full-body muscular endurance. Push-ups (pushing stamina) and air squats (leg stamina) are relatively low rep per round but accumulate over 30 minutes.
Strength	2/10	Minimal maximal strength required. Swimming relies on technique and specific strength. Push-ups and squats test relative bodyweight strength endurance.
Flexibility	3/10	Requires shoulder mobility for swimming strokes. Basic mobility for push-ups and squats.
Power	3/10	Powerful strokes in swimming contribute to speed. The WOD is more about sustained aerobic effort.
Speed	5/10	Swimming speed and quick transitions between movements are key for maximizing rounds. Consistent pacing is important for the 30-minute duration.