What is a good score for Sisson?

Good scores for Sisson depend on your fitness level: Elite athletes achieve over 25 reps, advanced athletes target 75 reps-25 reps, intermediate athletes aim for 120 reps-75 reps, and beginners should focus on proper form over hitting 120 reps.

What is considered a good Sisson score?

A good Sisson score for most CrossFit athletes is between 120 reps-75 reps (intermediate level). Elite scores are over 25 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Sisson?

Your Sisson target should match your fitness level. Beginners should aim for around 120 reps with good form, while advanced athletes can target 75 reps-25 reps. Always prioritize proper movement over maximum reps.

How do I scale Sisson?

Sisson 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 Sisson work?

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

PRzilla

AI-powered WOD Insights

Workout Description

AMRAP in 20 minutes 1 Rope Climb (15 ft) 5 Burpees 200 meter Run Wear a weight vest (20/14 lb)

Why This Workout Is Hard

Hero WOD (AMRAP). 20 mins: rope climb, burpees, run, all w/ vest. Tests skill/conditioning under load.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Cycling rope climbs (pulling/grip stamina), burpees (full-body stamina), and runs with a weight vest for 20 minutes will heavily tax broad muscular stamina.
Endurance (7/10): AMRAP in 20 minutes of 1 rope climb (15ft), 5 burpees, and a 200m run, all while wearing a 20/14 lb weight vest. This tests skill, conditioning, and endurance under constant load over a moderate duration.
Strength (6/10): Rope climbs require significant upper body pulling strength, made harder by the vest. The vest adds a constant moderate strength demand to burpees and runs.
Power (5/10): Explosive pulls on rope climbs and the jump in burpees are power components, amplified by the vest. Maintaining power output under load for 20 minutes is tested.
Speed (5/10): Maintaining a good vested running pace and cycling efficiently through rope climbs and burpees is key for maximizing rounds.
Flexibility (3/10): Requires hip/shoulder mobility for rope climbs. Basic mobility for burpees and running, potentially made more challenging by the vest.

Modality Profile

A triplet of two gymnastics movements (Rope Climb, Burpee) and one monostructural movement (Run), all performed with a weight vest. Profile: 67% G, 33% M.

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	AMRAP in 20 minutes of 1 rope climb (15ft), 5 burpees, and a 200m run, all while wearing a 20/14 lb weight vest. This tests skill, conditioning, and endurance under constant load over a moderate duration.
Stamina	8/10	Cycling rope climbs (pulling/grip stamina), burpees (full-body stamina), and runs with a weight vest for 20 minutes will heavily tax broad muscular stamina.
Strength	6/10	Rope climbs require significant upper body pulling strength, made harder by the vest. The vest adds a constant moderate strength demand to burpees and runs.
Flexibility	3/10	Requires hip/shoulder mobility for rope climbs. Basic mobility for burpees and running, potentially made more challenging by the vest.
Power	5/10	Explosive pulls on rope climbs and the jump in burpees are power components, amplified by the vest. Maintaining power output under load for 20 minutes is tested.
Speed	5/10	Maintaining a good vested running pace and cycling efficiently through rope climbs and burpees is key for maximizing rounds.

Sisson

AMRAP

AMRAP in 20 minutes 1 Rope Climb (15 ft) 5 Burpees 200 meter Run Wear a weight vest (20/14 lb)

42 ♡ on Wodwell

Difficulty:

Hard

Modality:

Your Scores:

Training Profile

Performance Levels

L10

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