What is a good time for Schlitz?

Good times for Schlitz depend on your fitness level: Elite athletes finish under 19:01, advanced athletes target 19:01-17:31, intermediate athletes aim for 17:31-14:31, and beginners should focus on proper form over 14:31.

What is considered a good Schlitz time?

A good Schlitz time for most CrossFit athletes is between 17:31-14:31 (intermediate level). Elite times are under 19:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Schlitz?

Your Schlitz pace should match your fitness level. Beginners should aim to finish around 14:31 with good form, while advanced athletes can target 19:01-17:31. Always prioritize proper movement over speed.

How do I scale Schlitz?

Schlitz 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 Schlitz work?

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

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AI-powered WOD Insights

Workout Description

4 Rounds for Time 400 meter Run 4 Muscle-Ups 40 Double-Unders

Why This Workout Is Hard

Four rounds combining running, muscle-ups, and double-unders. Tests gymnastics skill, coordination, and cardiovascular endurance.

Benchmark Times for Schlitz

Elite: <19:01
Advanced: 19:01-17:31
Intermediate: 17:31-14:31
Beginner: >14:31

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): Four rounds for time of a 400m run, 4 muscle-ups, and 40 double-unders. This tests cardiovascular endurance (run), high-skill gymnastics (muscle-ups), and coordination/skill (double-unders) in a moderately short, intense format.
Stamina (7/10): Cycling 4 muscle-ups and 40 double-unders for 4 rounds, under fatigue from running, tests upper body pulling/pushing stamina (MUs) and calf/coordination stamina (DUs).
Power (7/10): Muscle-ups are an explosive movement. Double-unders have a plyometric component. Maintaining power output for MUs after running is key.
Speed (7/10): Maintaining a strong running pace and transitioning quickly to efficient muscle-ups and double-unders is crucial for a good time. Minimizing failed reps on skills is vital.
Strength (6/10): Muscle-ups require significant relative upper body strength. Double-unders are primarily skill/coordination.
Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups. Wrist/shoulder mobility for efficient double-unders. Basic running mobility.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Four rounds for time of a 400m run, 4 muscle-ups, and 40 double-unders. This tests cardiovascular endurance (run), high-skill gymnastics (muscle-ups), and coordination/skill (double-unders) in a moderately short, intense format.
Stamina	7/10	Cycling 4 muscle-ups and 40 double-unders for 4 rounds, under fatigue from running, tests upper body pulling/pushing stamina (MUs) and calf/coordination stamina (DUs).
Strength	6/10	Muscle-ups require significant relative upper body strength. Double-unders are primarily skill/coordination.
Flexibility	5/10	Excellent shoulder/wrist mobility for muscle-ups. Wrist/shoulder mobility for efficient double-unders. Basic running mobility.
Power	7/10	Muscle-ups are an explosive movement. Double-unders have a plyometric component. Maintaining power output for MUs after running is key.
Speed	7/10	Maintaining a strong running pace and transitioning quickly to efficient muscle-ups and double-unders is crucial for a good time. Minimizing failed reps on skills is vital.