What is a good time for The 50s?

Good times for The 50s depend on your fitness level: Elite athletes finish under 23:45, advanced athletes target 23:45-21:16, intermediate athletes aim for 21:16-17:31, and beginners should focus on proper form over 17:31.

What is considered a good The 50s time?

A good The 50s time for most CrossFit athletes is between 21:16-17:31 (intermediate level). Elite times are under 23:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do The 50s?

Your The 50s pace should match your fitness level. Beginners should aim to finish around 17:31 with good form, while advanced athletes can target 23:45-21:16. Always prioritize proper movement over speed.

How do I scale The 50s?

The 50s 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 The 50s work?

The 50s is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time Buy-in: 1000 meter Row Then, 50 reps each of: Burpees Air Squats Hollow Rocks Push-Ups

Why This Workout Is Medium

A workout starting with a row buy-in followed by 50 reps each of four bodyweight movements. Tests endurance and work capacity.

Benchmark Times for The 50s

Elite: <23:45
Advanced: 23:45-21:16
Intermediate: 21:16-17:31
Beginner: >17:31

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Performing 50 reps each of burpees (full-body), air squats (legs), hollow rocks (core isometric/dynamic), and push-ups (pushing) after a 1km row will severely tax broad bodyweight muscular endurance.
Endurance (7/10): For time: 1000m row buy-in, then 50 reps each of Burpees, Air Squats, Hollow Rocks, and Push-Ups. The row followed by high-volume bodyweight calisthenics creates a significant cardiovascular and muscular endurance challenge.
Speed (6/10): Maintaining a strong rowing pace and then efficiently cycling through all four 50-rep bodyweight movements with minimal rest is crucial for a good time.
Power (3/10): Burpees have an explosive component. Rowing involves power per stroke. The WOD emphasizes sustained endurance over peak power.
Strength (2/10): Primarily a test of relative bodyweight strength endurance. Hollow rocks require good core strength. No significant external load beyond the rower.
Flexibility (2/10): Requires basic mobility for rowing, burpees, squats, hollow rocks (core control), and push-ups.

Modality Profile

A G/M workout with a monostructural component (Row) and multiple gymnastics components (Burpees, Air Squats, Hollow Rocks, Push-Ups).

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These WODs similar to The 50s share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	For time: 1000m row buy-in, then 50 reps each of Burpees, Air Squats, Hollow Rocks, and Push-Ups. The row followed by high-volume bodyweight calisthenics creates a significant cardiovascular and muscular endurance challenge.
Stamina	8/10	Performing 50 reps each of burpees (full-body), air squats (legs), hollow rocks (core isometric/dynamic), and push-ups (pushing) after a 1km row will severely tax broad bodyweight muscular endurance.
Strength	2/10	Primarily a test of relative bodyweight strength endurance. Hollow rocks require good core strength. No significant external load beyond the rower.
Flexibility	2/10	Requires basic mobility for rowing, burpees, squats, hollow rocks (core control), and push-ups.
Power	3/10	Burpees have an explosive component. Rowing involves power per stroke. The WOD emphasizes sustained endurance over peak power.
Speed	6/10	Maintaining a strong rowing pace and then efficiently cycling through all four 50-rep bodyweight movements with minimal rest is crucial for a good time.

The 50s

For Time Chipper

For Time Buy-in: 1000 meter Row Then, 50 reps each of: Burpees Air Squats Hollow Rocks Push-Ups

110 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

12:46Elite

18:46Target

23:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest After the round of Air Squats begin again with the Pull-Ups. Keep a running total of reps and continue working until 300 reps are completed.

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