What is a good score for Runyan?

Good scores for Runyan depend on your fitness level: Elite athletes achieve over 37 reps, advanced athletes target 112 reps-37 reps, intermediate athletes aim for 175 reps-112 reps, and beginners should focus on proper form over hitting 175 reps.

What is considered a good Runyan score?

A good Runyan score for most CrossFit athletes is between 175 reps-112 reps (intermediate level). Elite scores are over 37 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Runyan?

Your Runyan target should match your fitness level. Beginners should aim for around 175 reps with good form, while advanced athletes can target 112 reps-37 reps. Always prioritize proper movement over maximum reps.

How do I scale Runyan?

Runyan 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 Runyan work?

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

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AI-powered WOD Insights

Workout Description

AMRAP in 24 minutes 21 Bar Over Burpees 7 Deadlifts (1.5x bodyweight) 10 Pull-Ups

Why This Workout Is Hard

Hero WOD (AMRAP). 24 mins: bar over burpees, heavy DL (1.5x BW), pull-ups. Tests strength/conditioning endurance.

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): AMRAP in 24 minutes of 21 bar-over burpees, 7 heavy deadlifts (1.5x bodyweight), and 10 pull-ups. The long duration combined with high-rep burpees and heavy deadlifts creates a significant test of strength-biased conditioning and cardiovascular endurance.
Stamina (8/10): Cycling high-volume burpees (full-body stamina), heavy deadlifts (posterior chain/grip strength-stamina), and pull-ups (pulling/grip stamina) for 24 minutes will severely tax broad muscular endurance.
Strength (8/10): Deadlifts at 1.5x bodyweight are a very heavy load for 7 reps in an AMRAP context. Pull-ups test relative pulling strength. This WOD has a strong strength endurance component.
Power (5/10): Deadlifts, if performed with speed, and burpees are power movements. Kipping pull-ups also utilize power. Maintaining some power output with heavy loads over 24 minutes is challenging.
Speed (4/10): Pacing is critical for such a long, strength-focused AMRAP. Efficient transitions and managing fatigue on the heavy deadlifts and high-rep burpees are key.
Flexibility (3/10): Requires good hamstring/hip mobility for heavy deadlifts. Full range for pull-ups. Basic mobility for burpees.

Modality Profile

An M/W couplet with a monostructural component (Run) and a weightlifting component (Deadlifts).

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	AMRAP in 24 minutes of 21 bar-over burpees, 7 heavy deadlifts (1.5x bodyweight), and 10 pull-ups. The long duration combined with high-rep burpees and heavy deadlifts creates a significant test of strength-biased conditioning and cardiovascular endurance.
Stamina	8/10	Cycling high-volume burpees (full-body stamina), heavy deadlifts (posterior chain/grip strength-stamina), and pull-ups (pulling/grip stamina) for 24 minutes will severely tax broad muscular endurance.
Strength	8/10	Deadlifts at 1.5x bodyweight are a very heavy load for 7 reps in an AMRAP context. Pull-ups test relative pulling strength. This WOD has a strong strength endurance component.
Flexibility	3/10	Requires good hamstring/hip mobility for heavy deadlifts. Full range for pull-ups. Basic mobility for burpees.
Power	5/10	Deadlifts, if performed with speed, and burpees are power movements. Kipping pull-ups also utilize power. Maintaining some power output with heavy loads over 24 minutes is challenging.
Speed	4/10	Pacing is critical for such a long, strength-focused AMRAP. Efficient transitions and managing fatigue on the heavy deadlifts and high-rep burpees are key.

Runyan

AMRAP

AMRAP in 24 minutes 21 Bar Over Burpees 7 Deadlifts (1.5x bodyweight) 10 Pull-Ups

75 ♡ on Wodwell

Difficulty:

Hard

Modality:

Your Scores:

Training Profile

Performance Levels

L10

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