What is a good time for Shawn T. O’Dare?

Good times for Shawn T. O’Dare depend on your fitness level: Elite athletes finish under 67:30, advanced athletes target 67:30-62:31, intermediate athletes aim for 62:31-55:01, and beginners should focus on proper form over 55:01.

What is considered a good Shawn T. O’Dare time?

A good Shawn T. O’Dare time for most CrossFit athletes is between 62:31-55:01 (intermediate level). Elite times are under 67:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Shawn T. O’Dare?

Your Shawn T. O’Dare pace should match your fitness level. Beginners should aim to finish around 55:01 with good form, while advanced athletes can target 67:30-62:31. Always prioritize proper movement over speed.

How do I scale Shawn T. O’Dare?

Shawn T. O’Dare 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 Shawn T. O’Dare work?

Shawn T. O’Dare is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time 2 mile Run 16 Burpees 85 Box Step-Ups (20/16 in) Wear a Weight Vest (50/30 lb). Or if you have Bunker Gear, wear it.

Why This Workout Is Hard

Hero WOD. 2-mile run, burpees, high-vol box step-ups, all w/ heavy vest (50lb). Tests endurance under significant load.

Benchmark Times for Shawn T. O’Dare

Elite: <36:00
Advanced: 40:01-45:01
Intermediate: 50:01-55:01
Beginner: >67:30

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): For time: 2-mile run, 16 burpees, 85 box step-ups (20/16 in), all while wearing a very heavy (50/30 lb) weight vest or bunker gear. This is a significant test of loaded cardiovascular endurance and muscular endurance.
Stamina (8/10): Performing a 2-mile run, burpees, and 85 box step-ups with a 50/30lb vest will severely tax full-body muscular stamina, especially legs and core, under constant heavy load.
Strength (7/10): The 50/30 lb vest adds a very significant constant strength demand to all movements, particularly the run and step-ups. This is a major test of strength under load and fatigue.
Speed (4/10): Maintaining a strong running pace with the heavy vest and cycling efficiently through burpees and step-ups is key. Pacing for the overall effort under such load is critical.
Power (3/10): Burpees have an explosive component, amplified by the vest, but the WOD's emphasis is on sustained endurance under extreme load.
Flexibility (2/10): Basic mobility for running, burpees, and step-ups. The heavy vest might restrict torso movement and challenge posture.

Modality Profile

A triplet of two gymnastics movements (Burpee, Box Step-up) and one monostructural movement (Run). Profile: 67% G, 33% M.

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These WODs similar to Shawn T. O’Dare share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	For time: 2-mile run, 16 burpees, 85 box step-ups (20/16 in), all while wearing a very heavy (50/30 lb) weight vest or bunker gear. This is a significant test of loaded cardiovascular endurance and muscular endurance.
Stamina	8/10	Performing a 2-mile run, burpees, and 85 box step-ups with a 50/30lb vest will severely tax full-body muscular stamina, especially legs and core, under constant heavy load.
Strength	7/10	The 50/30 lb vest adds a very significant constant strength demand to all movements, particularly the run and step-ups. This is a major test of strength under load and fatigue.
Flexibility	2/10	Basic mobility for running, burpees, and step-ups. The heavy vest might restrict torso movement and challenge posture.
Power	3/10	Burpees have an explosive component, amplified by the vest, but the WOD's emphasis is on sustained endurance under extreme load.
Speed	4/10	Maintaining a strong running pace with the heavy vest and cycling efficiently through burpees and step-ups is key. Pacing for the overall effort under such load is critical.

Shawn T. O’Dare

For Time Odd Object

For Time 2 mile Run 16 Burpees 85 Box Step-Ups (20/16 in) Wear a Weight Vest (50/30 lb). Or if you have Bunker Gear, wear it.

21 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

42:31Elite

57:31Target

67:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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