What is a good time for SQT?

Good times for SQT depend on your fitness level: Elite athletes finish under 10:30, advanced athletes target 10:30-9:31, intermediate athletes aim for 9:31-8:01, and beginners should focus on proper form over 8:01.

What is considered a good SQT time?

A good SQT time for most CrossFit athletes is between 9:31-8:01 (intermediate level). Elite times are under 10:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do SQT?

Your SQT pace should match your fitness level. Beginners should aim to finish around 8:01 with good form, while advanced athletes can target 10:30-9:31. Always prioritize proper movement over speed.

SQT 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 SQT work?

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

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Workout Description

3 Rounds for Time 10 Ground-to-Overheads (95/65 lb) 200 yard Shuttle Sprint (50 yards there and back twice)

Why This Workout Is Medium

Three rounds combining light ground-to-overheads with shuttle sprints. Tests speed and power endurance.

Benchmark Times for SQT

Elite: <10:30
Advanced: 10:30-9:31
Intermediate: 9:31-8:01
Beginner: >8:01

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): This WOD is all about speed. Fast cycling of GTOH and maximal effort on shuttle sprints with quick transitions are critical for a good time.
Power (7/10): Ground-to-overheads (clean & jerk or snatch) are explosive movements. Shuttle sprints demand high acceleration and deceleration, which are power components.
Endurance (5/10): Three rounds for time of 10 ground-to-overheads (95/65 lb) and a 200-yard shuttle sprint (50 yards there and back twice). This is a short, intense workout testing speed, power endurance, and anaerobic capacity.
Stamina (5/10): Cycling 10 light GTOH and performing fast shuttle sprints for 3 rounds tests lifting stamina and anaerobic leg/agility stamina.
Strength (3/10): Ground-to-overheads at 95/65 lbs are a light load, focusing on speed and cycling efficiency. Shuttle sprints are bodyweight agility.
Flexibility (3/10): Requires mobility for GTOH (hip hinge, overhead position). Basic agility for shuttle sprints.

Modality Profile

A pure weightlifting workout, a heavy triplet of Back Squats, Front Squats, and Overhead Squats.

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

Training Profile

Attribute	Score	Explanation
Endurance	5/10	Three rounds for time of 10 ground-to-overheads (95/65 lb) and a 200-yard shuttle sprint (50 yards there and back twice). This is a short, intense workout testing speed, power endurance, and anaerobic capacity.
Stamina	5/10	Cycling 10 light GTOH and performing fast shuttle sprints for 3 rounds tests lifting stamina and anaerobic leg/agility stamina.
Strength	3/10	Ground-to-overheads at 95/65 lbs are a light load, focusing on speed and cycling efficiency. Shuttle sprints are bodyweight agility.
Flexibility	3/10	Requires mobility for GTOH (hip hinge, overhead position). Basic agility for shuttle sprints.
Power	7/10	Ground-to-overheads (clean & jerk or snatch) are explosive movements. Shuttle sprints demand high acceleration and deceleration, which are power components.
Speed	8/10	This WOD is all about speed. Fast cycling of GTOH and maximal effort on shuttle sprints with quick transitions are critical for a good time.