What is a good time for Second Cut?

Good times for Second Cut depend on your fitness level: Elite athletes finish under 9:53, advanced athletes target 9:53-9:38, intermediate athletes aim for 9:38-9:01, and beginners should focus on proper form over 9:01.

What is considered a good Second Cut time?

A good Second Cut time for most CrossFit athletes is between 9:38-9:01 (intermediate level). Elite times are under 9:53, but focus on consistent movement and proper form rather than just speed.

How fast should I do Second Cut?

Your Second Cut pace should match your fitness level. Beginners should aim to finish around 9:01 with good form, while advanced athletes can target 9:53-9:38. Always prioritize proper movement over speed.

How do I scale Second Cut?

Second Cut 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 Second Cut work?

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

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AI-powered WOD Insights

Workout Description

For Time 800 meter Row 66 Kettlebell Shoulder-to-Overheads (2x16/12 kg) 132 foot Handstand Walk Time Cap: 10 minutes

Why This Workout Is Very Hard

Rowing, kettlebell work, and handstand walk under time cap.

Benchmark Times for Second Cut

Elite: <9:53
Advanced: 9:53-9:38
Intermediate: 9:38-9:01
Beginner: >9:01

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): The 800m row tests cardio/muscular stamina. 66 KB S2OH (33 per arm if alternating, or with two KBs) will tax shoulder and core stabilizing stamina. The 132ft handstand walk demands exceptional shoulder/core isometric stamina and balance.
Endurance (7/10): For time (10-min cap): 800m row, 66 kettlebell shoulder-to-overheads (2x16/12kg), 132ft handstand walk. This is a demanding triplet testing rowing endurance, moderate-load KB S2OH volume, and advanced gymnastics skill under a tight time cap.
Strength (6/10): Kettlebell S2OH with 2x16/12kg (or single heavier if implied) is a moderate load. Handstand walk requires high relative upper body and core strength/stability.
Power (6/10): KB Shoulder-to-Overheads are an explosive movement. Rowing for speed demands power. Maintaining power for S2OH after rowing and before HSW is key.
Speed (6/10): A fast row, efficient cycling of KB S2OH, and quick, unbroken handstand walk segments are crucial for finishing within the cap or getting a good time.
Flexibility (5/10): Requires shoulder/overhead mobility for KB S2OH. Excellent shoulder/wrist mobility and core control for efficient handstand walks. Basic rowing mechanics.

Modality Profile

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

Similar Workouts to Second Cut

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

Regionals 18.4 (90% similar) - For Time: 2 Rounds of: 10 Strict Handstand Push-Ups 10 Toes-to-Bars 50 foot Handstand Walk Then, ...
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These WODs similar to Second Cut share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	For time (10-min cap): 800m row, 66 kettlebell shoulder-to-overheads (2x16/12kg), 132ft handstand walk. This is a demanding triplet testing rowing endurance, moderate-load KB S2OH volume, and advanced gymnastics skill under a tight time cap.
Stamina	8/10	The 800m row tests cardio/muscular stamina. 66 KB S2OH (33 per arm if alternating, or with two KBs) will tax shoulder and core stabilizing stamina. The 132ft handstand walk demands exceptional shoulder/core isometric stamina and balance.
Strength	6/10	Kettlebell S2OH with 2x16/12kg (or single heavier if implied) is a moderate load. Handstand walk requires high relative upper body and core strength/stability.
Flexibility	5/10	Requires shoulder/overhead mobility for KB S2OH. Excellent shoulder/wrist mobility and core control for efficient handstand walks. Basic rowing mechanics.
Power	6/10	KB Shoulder-to-Overheads are an explosive movement. Rowing for speed demands power. Maintaining power for S2OH after rowing and before HSW is key.
Speed	6/10	A fast row, efficient cycling of KB S2OH, and quick, unbroken handstand walk segments are crucial for finishing within the cap or getting a good time.

Second Cut

For Time Chipper Unilateral

For Time 800 meter Row 66 Kettlebell Shoulder-to-Overheads (2x16/12 kg) 132 foot Handstand Walk Time Cap: 10 minutes

5 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

7:46Elite

9:16Target

10:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Regionals 18.4

For TimeChipper

For Time: 2 Rounds of: 10 Strict Handstand Push-Ups 10 Toes-to-Bars 50 foot Handstand Walk Then, 2 Rounds of: 10 Kipping Handstand Push-Ups 10 Chest-to-Bar Pull-Ups 50 foot Handstand Walk Then, 2 Rounds of: 10 Push-Ups 10 Pull-Ups 50 foot Handstand Walk Time Cap: 11 minutes

Very Hard

90% similar

Regionals 16.4

For TimeChipperUnilateral

For Time: 100 foot Dumbbell Overhead Walking Lunges (80/55 lb) 100 Double-Unders 15 Muscle-Ups 100 Double-Unders 100 foot Dumbbell Overhead Walking Lunges (80/55 lb) Time Cap: 10 minutes

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90% similar

Open 25.2

For Time

For Time 21 Pull-Ups 42 Double-Unders 21 Thrusters (95/65 lb) 18 Chest-to-Bar Pull-Ups 36 Double-Unders 18 Thrusters (115/75 lb) 15 Bar Muscle-Ups 30 Double-Unders 15 Thrusters (135/85 lb) Time Cap: 12 Minutes

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Regionals 17.4

For TimeCouplet

For Time: 27 Thrusters (95/65 lb) 12 Ring Muscle-Ups 21 Thrusters (115/75 lb) 9 Ring Muscle-Ups 15 Thrusters (135/85 lb) 6 Ring Muscle-Ups Time Cap: 11 minutes

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