What is a good time for Sprint Couplet?

Good times for Sprint Couplet depend on your fitness level: Elite athletes finish under 5:53, advanced athletes target 5:53-5:38, intermediate athletes aim for 5:38-5:01, and beginners should focus on proper form over 5:01.

What is considered a good Sprint Couplet time?

A good Sprint Couplet time for most CrossFit athletes is between 5:38-5:01 (intermediate level). Elite times are under 5:53, but focus on consistent movement and proper form rather than just speed.

How fast should I do Sprint Couplet?

Your Sprint Couplet pace should match your fitness level. Beginners should aim to finish around 5:01 with good form, while advanced athletes can target 5:53-5:38. Always prioritize proper movement over speed.

How do I scale Sprint Couplet?

Sprint Couplet 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 Sprint Couplet work?

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

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AI-powered WOD Insights

Workout Description

For Time 172 foot Sled Push 18/15 Bar Muscle-Ups 172 foot Sled Push Time Cap: 6 minutes

Why This Workout Is Very Hard

Fast sled push and gymnastics sprint.

Benchmark Times for Sprint Couplet

Elite: <5:53
Advanced: 5:53-5:38
Intermediate: 5:38-5:01
Beginner: >5:01

Training Focus

This workout develops the following fitness attributes:

Power (9/10): Sled pushes are a pure test of explosive pushing power. Bar muscle-ups are also a highly powerful movement. This WOD is designed for maximal power output in a sprint format.
Speed (8/10): This is an all-out sprint. Maximal speed on the sled pushes and fast, efficient cycling of bar muscle-ups with no rest are critical to finish within the cap or achieve a top time.
Strength (7/10): Pushing a heavy sled (load not specified but implied to be challenging for a sprint) requires significant leg and full-body strength. Bar muscle-ups demand high relative upper body strength.
Stamina (6/10): The sled push is a maximal effort that taxes full-body pushing stamina. Performing bar muscle-ups immediately after, and then another sled push, tests the ability to repeat high-power efforts with minimal recovery.
Endurance (5/10): For time (6-min cap): 172ft sled push, 18/15 bar muscle-ups, 172ft sled push. This is a very short, intense sprint testing explosive power (sled push) and high-skill gymnastics capacity under extreme metabolic stress.
Flexibility (4/10): Requires mobility for an effective sled push position. Excellent shoulder/wrist mobility for bar muscle-ups.

Modality Profile

A G/W couplet with a gymnastics movement (Muscle-ups) and a weightlifting movement (Squat Cleans).

Similar Workouts to Sprint Couplet

If you enjoy Sprint Couplet, you might also like these similar CrossFit WODs:

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

Training Profile

Attribute	Score	Explanation
Endurance	5/10	For time (6-min cap): 172ft sled push, 18/15 bar muscle-ups, 172ft sled push. This is a very short, intense sprint testing explosive power (sled push) and high-skill gymnastics capacity under extreme metabolic stress.
Stamina	6/10	The sled push is a maximal effort that taxes full-body pushing stamina. Performing bar muscle-ups immediately after, and then another sled push, tests the ability to repeat high-power efforts with minimal recovery.
Strength	7/10	Pushing a heavy sled (load not specified but implied to be challenging for a sprint) requires significant leg and full-body strength. Bar muscle-ups demand high relative upper body strength.
Flexibility	4/10	Requires mobility for an effective sled push position. Excellent shoulder/wrist mobility for bar muscle-ups.
Power	9/10	Sled pushes are a pure test of explosive pushing power. Bar muscle-ups are also a highly powerful movement. This WOD is designed for maximal power output in a sprint format.
Speed	8/10	This is an all-out sprint. Maximal speed on the sled pushes and fast, efficient cycling of bar muscle-ups with no rest are critical to finish within the cap or achieve a top time.

Sprint Couplet

For Time Odd Object

For Time 172 foot Sled Push 18/15 Bar Muscle-Ups 172 foot Sled Push Time Cap: 6 minutes

3 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

3:23Elite

5:16Target

6:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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For TimeChipper

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