What is a good time for Ship?

Good times for Ship depend on your fitness level: Elite athletes finish under 42:30, advanced athletes target 42:30-40:01, intermediate athletes aim for 40:01-33:01, and beginners should focus on proper form over 33:01.

What is considered a good Ship time?

A good Ship time for most CrossFit athletes is between 40:01-33:01 (intermediate level). Elite times are under 42:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Ship?

Your Ship pace should match your fitness level. Beginners should aim to finish around 33:01 with good form, while advanced athletes can target 42:30-40:01. Always prioritize proper movement over speed.

Ship 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 Ship work?

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

PRzilla

AI-powered WOD Insights

Workout Description

9 Rounds For Time 7 Squat Cleans (185/135 lb) 8 Burpee Box Jumps (36/30 in)

Why This Workout Is Very Hard

Hero WOD (Couplet). 9 rounds: heavy squat cleans (185lb), very high burpee box jumps (36in). Demanding strength/power/plyometrics.

Benchmark Times for Ship

Elite: <42:30
Advanced: 42:30-40:01
Intermediate: 40:01-33:01
Beginner: >33:01

Training Focus

This workout develops the following fitness attributes:

Strength (9/10): Squat cleans at 185/135 lbs are a very heavy load for 7 reps per round. Burpee box jumps to a 36/30 inch box require exceptional leg strength and explosive power. This WOD is very strength-dominant.
Power (9/10): Squat cleans are a primary power movement. Burpee box jumps to a 36/30 inch box are an extreme test of explosive power. Maintaining high power output for 9 rounds is critical.
Stamina (8/10): Cycling 7 heavy squat cleans and 8 very high burpee box jumps for 9 rounds (total 63 cleans, 72 burpee box jumps) will severely tax full-body strength-stamina for cleans (legs, back, grip) and explosive full-body stamina for the high burpee box jumps.
Endurance (7/10): Nine rounds for time of 7 heavy squat cleans (185/135 lb) and 8 burpee box jumps to a very high box (36/30 in). This couplet is a potent test of strength, power, and explosive conditioning, creating significant metabolic stress over many rounds.
Flexibility (5/10): Requires excellent front rack and squat mobility for heavy squat cleans. Significant hip flexion and explosive capacity for the very high box jumps.
Speed (5/10): Efficient cycling of heavy cleans and explosive burpee box jumps is key. Managing fatigue and minimizing failed reps on these demanding movements is paramount for a fast time.

Modality Profile

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

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Nine rounds for time of 7 heavy squat cleans (185/135 lb) and 8 burpee box jumps to a very high box (36/30 in). This couplet is a potent test of strength, power, and explosive conditioning, creating significant metabolic stress over many rounds.
Stamina	8/10	Cycling 7 heavy squat cleans and 8 very high burpee box jumps for 9 rounds (total 63 cleans, 72 burpee box jumps) will severely tax full-body strength-stamina for cleans (legs, back, grip) and explosive full-body stamina for the high burpee box jumps.
Strength	9/10	Squat cleans at 185/135 lbs are a very heavy load for 7 reps per round. Burpee box jumps to a 36/30 inch box require exceptional leg strength and explosive power. This WOD is very strength-dominant.
Flexibility	5/10	Requires excellent front rack and squat mobility for heavy squat cleans. Significant hip flexion and explosive capacity for the very high box jumps.
Power	9/10	Squat cleans are a primary power movement. Burpee box jumps to a 36/30 inch box are an extreme test of explosive power. Maintaining high power output for 9 rounds is critical.
Speed	5/10	Efficient cycling of heavy cleans and explosive burpee box jumps is key. Managing fatigue and minimizing failed reps on these demanding movements is paramount for a fast time.

Ship

For Time

9 Rounds For Time 7 Squat Cleans (185/135 lb) 8 Burpee Box Jumps (36/30 in)

104 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

28:31Elite

34:01Target

42:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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