What is a good time for The Long Haul?

Good times for The Long Haul depend on your fitness level: Elite athletes finish under 28:45, advanced athletes target 28:45-26:16, intermediate athletes aim for 26:16-22:31, and beginners should focus on proper form over 22:31.

What is considered a good The Long Haul time?

A good The Long Haul time for most CrossFit athletes is between 26:16-22:31 (intermediate level). Elite times are under 28:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do The Long Haul?

Your The Long Haul pace should match your fitness level. Beginners should aim to finish around 22:31 with good form, while advanced athletes can target 28:45-26:16. Always prioritize proper movement over speed.

How do I scale The Long Haul?

The Long Haul 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 Long Haul work?

The Long Haul is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

3 Rounds for Time 50 calorie Assault Air Bike 50 Wall Ball Shots (20/14 lb)

Why This Workout Is Medium

Three rounds combining high-calorie Assault Bike efforts with high-rep wall balls. Tests cardiovascular and muscular endurance.

Benchmark Times for The Long Haul

Elite: <28:45
Advanced: 28:45-26:16
Intermediate: 26:16-22:31
Beginner: >22:31

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Totaling 150 Assault Bike calories and 150 wall balls. This will severely tax leg/cardio stamina (bike) and leg/shoulder stamina (wall balls). Maintaining output for 3 rounds is very challenging.
Endurance (7/10): Three rounds for time of 50 calorie Assault Air Bike and 50 wall ball shots (20/14 lb). This couplet tests cardiovascular and muscular endurance with high-volume efforts on two demanding conditioning movements.
Power (7/10): Assault Bike sprints demand high power output. Wall balls (squat and throw) are an explosive movement. The WOD tests sustained power-endurance over 3 rounds.
Speed (7/10): This WOD demands fast cycling of both movements. The ability to maintain a high pace on the bike and efficiently perform wall balls with minimal rest is key for a good score.
Strength (3/10): Wall balls are a light-moderate load, focusing on endurance. Biking power comes from leg drive, emphasizing strength endurance.
Flexibility (2/10): Requires full squat depth for wall balls. Basic biking mechanics.

Modality Profile

A couplet of a monostructural movement (Bike) and a weightlifting movement (Wall Ball). The stimulus is evenly split between M and W.

Similar Workouts to The Long Haul

If you enjoy The Long Haul, you might also like these similar CrossFit WODs:

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Three rounds for time of 50 calorie Assault Air Bike and 50 wall ball shots (20/14 lb). This couplet tests cardiovascular and muscular endurance with high-volume efforts on two demanding conditioning movements.
Stamina	8/10	Totaling 150 Assault Bike calories and 150 wall balls. This will severely tax leg/cardio stamina (bike) and leg/shoulder stamina (wall balls). Maintaining output for 3 rounds is very challenging.
Strength	3/10	Wall balls are a light-moderate load, focusing on endurance. Biking power comes from leg drive, emphasizing strength endurance.
Flexibility	2/10	Requires full squat depth for wall balls. Basic biking mechanics.
Power	7/10	Assault Bike sprints demand high power output. Wall balls (squat and throw) are an explosive movement. The WOD tests sustained power-endurance over 3 rounds.
Speed	7/10	This WOD demands fast cycling of both movements. The ability to maintain a high pace on the bike and efficiently perform wall balls with minimal rest is key for a good score.

The Long Haul

For Time

3 Rounds for Time 50 calorie Assault Air Bike 50 Wall Ball Shots (20/14 lb)

66 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

16:16Elite

23:46Target

28:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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