What is a good time for The 555 Standard?

Good times for The 555 Standard depend on your fitness level: Elite athletes finish under 11:30, advanced athletes target 11:30-10:31, intermediate athletes aim for 10:31-9:01, and beginners should focus on proper form over 9:01.

What is considered a good The 555 Standard time?

A good The 555 Standard time for most CrossFit athletes is between 10:31-9:01 (intermediate level). Elite times are under 11:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do The 555 Standard?

Your The 555 Standard pace should match your fitness level. Beginners should aim to finish around 9:01 with good form, while advanced athletes can target 11:30-10:31. Always prioritize proper movement over speed.

How do I scale The 555 Standard?

The 555 Standard 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 555 Standard work?

The 555 Standard is a full-body workout that develops multiple fitness domains.

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Workout Description

5 Rounds for Time 15 Air Squats 15 Burpees 15 Hand Release Push-Ups

Why This Workout Is Easy

A simple bodyweight triplet performed for 5 rounds. Tests basic conditioning and work capacity.

Benchmark Times for The 555 Standard

Elite: <5:30
Advanced: 6:01-7:01
Intermediate: 8:01-9:01
Beginner: >11:30

Training Focus

This workout develops the following fitness attributes:

Speed (7/10): This WOD is all about speed. Fast cycling of all three bodyweight movements with minimal transition time is critical for achieving a good score.
Stamina (5/10): Cycling through 75 reps total of squats, burpees, and hand-release push-ups tests basic leg, full-body, and pushing muscular endurance over a short duration.
Endurance (4/10): Five rounds for time of 15 air squats, 15 burpees, and 15 hand-release push-ups. This is a short, fast bodyweight triplet designed to elevate the heart rate quickly and test basic conditioning.
Power (3/10): Burpees have an explosive component. Air squats can be performed with speed. The WOD emphasizes rapid cycling of simple movements.
Flexibility (2/10): Requires basic mobility for squats, burpees, and push-ups.
Strength (1/10): Minimal maximal strength required. Focus is on bodyweight movement efficiency and endurance.

Modality Profile

A pure gymnastics workout consisting of Air Squats, Burpees, and Hand Release Push-Ups.

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These WODs similar to The 555 Standard share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	4/10	Five rounds for time of 15 air squats, 15 burpees, and 15 hand-release push-ups. This is a short, fast bodyweight triplet designed to elevate the heart rate quickly and test basic conditioning.
Stamina	5/10	Cycling through 75 reps total of squats, burpees, and hand-release push-ups tests basic leg, full-body, and pushing muscular endurance over a short duration.
Strength	1/10	Minimal maximal strength required. Focus is on bodyweight movement efficiency and endurance.
Flexibility	2/10	Requires basic mobility for squats, burpees, and push-ups.
Power	3/10	Burpees have an explosive component. Air squats can be performed with speed. The WOD emphasizes rapid cycling of simple movements.
Speed	7/10	This WOD is all about speed. Fast cycling of all three bodyweight movements with minimal transition time is critical for achieving a good score.