What is a good time for Three Fathers?

Good times for Three Fathers depend on your fitness level: Elite athletes finish under 61:15, advanced athletes target 61:15-53:46, intermediate athletes aim for 53:46-45:01, and beginners should focus on proper form over 45:01.

What is considered a good Three Fathers time?

A good Three Fathers time for most CrossFit athletes is between 53:46-45:01 (intermediate level). Elite times are under 61:15, but focus on consistent movement and proper form rather than just speed.

How fast should I do Three Fathers?

Your Three Fathers pace should match your fitness level. Beginners should aim to finish around 45:01 with good form, while advanced athletes can target 61:15-53:46. Always prioritize proper movement over speed.

How do I scale Three Fathers?

Three Fathers 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 Three Fathers work?

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

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AI-powered WOD Insights

Workout Description

For Time 1,000 meter Run 100 Push-Ups 200 Sit-Ups 300 Air Squats 1,000 meter Run

Why This Workout Is Hard

Hero WOD (Chipper). Run buy-in/out, high-vol push-ups, sit-ups, squats. High volume bodyweight endurance test.

Benchmark Times for Three Fathers

Elite: <61:15
Advanced: 61:15-53:46
Intermediate: 53:46-45:01
Beginner: >45:01

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A 1000m run buy-in and cash-out, sandwiching a very high-volume bodyweight chipper (100 Push-Ups, 200 Sit-Ups, 300 Air Squats). This is an extreme test of cardiovascular and muscular endurance over a long duration.
Stamina (9/10): Performing 100 push-ups, 200 sit-ups, and 300 air squats between two 1km runs will exhaust pushing, core, and leg muscular stamina to an incredible degree.
Speed (5/10): Maintaining a strong running pace for the buy-in/out and efficiently cycling through the very high-volume bodyweight movements with consistent pacing is key for overall time.
Strength (2/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
Flexibility (2/10): Requires basic mobility for running, push-ups, sit-ups, and squats.
Power (1/10): Minimal power demand; focus is on sustained endurance and high-volume bodyweight stamina over a very long total time.

Modality Profile

A G/M workout with a gymnastics component (Pull-ups) and a monostructural component (Run).

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

Training Profile

Attribute	Score	Explanation
Endurance	9/10	A 1000m run buy-in and cash-out, sandwiching a very high-volume bodyweight chipper (100 Push-Ups, 200 Sit-Ups, 300 Air Squats). This is an extreme test of cardiovascular and muscular endurance over a long duration.
Stamina	9/10	Performing 100 push-ups, 200 sit-ups, and 300 air squats between two 1km runs will exhaust pushing, core, and leg muscular stamina to an incredible degree.
Strength	2/10	Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
Flexibility	2/10	Requires basic mobility for running, push-ups, sit-ups, and squats.
Power	1/10	Minimal power demand; focus is on sustained endurance and high-volume bodyweight stamina over a very long total time.
Speed	5/10	Maintaining a strong running pace for the buy-in/out and efficiently cycling through the very high-volume bodyweight movements with consistent pacing is key for overall time.

Three Fathers

For Time

For Time 1,000 meter Run 100 Push-Ups 200 Sit-Ups 300 Air Squats 1,000 meter Run

134 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

32:31Elite

47:31Target

61:15Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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