What is a good time for Thunder Run?

Good times for Thunder Run depend on your fitness level: Elite athletes finish under 21:00, advanced athletes target 21:00-19:01, intermediate athletes aim for 19:01-16:31, and beginners should focus on proper form over 16:31.

What is considered a good Thunder Run time?

A good Thunder Run time for most CrossFit athletes is between 19:01-16:31 (intermediate level). Elite times are under 21:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Thunder Run?

Your Thunder Run pace should match your fitness level. Beginners should aim to finish around 16:31 with good form, while advanced athletes can target 21:00-19:01. Always prioritize proper movement over speed.

How do I scale Thunder Run?

Thunder Run 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 Thunder Run work?

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

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AI-powered WOD Insights

Workout Description

5 Rounds for Time: 10 Thrusters (115/75 lb) 400 meter Run

Why This Workout Is Hard

Five rounds combining moderate thrusters with 400m runs. Tests strength endurance and running capacity.

Benchmark Times for Thunder Run

Elite: <21:00
Advanced: 21:00-19:01
Intermediate: 19:01-16:31
Beginner: >16:31

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Five rounds for time of 10 thrusters (115/75 lb) and a 400m run. The repeated runs combined with moderate-load thrusters create a significant cardiovascular challenge, testing the ability to maintain intensity over multiple efforts.
Stamina (7/10): Cycling 10 thrusters at 115/75 lbs for 5 rounds (50 total reps), under fatigue from running, tests leg and shoulder muscular endurance.
Power (7/10): Thrusters are an explosive hip-drive and press movement. The WOD tests the ability to generate power repeatedly after each run.
Speed (7/10): Maintaining a strong running pace and transitioning quickly to perform thrusters with good form and consistent speed is crucial for a good time.
Strength (5/10): Thrusters at 115/75 lbs are a moderate load, testing strength endurance rather than maximal strength. Good relative strength helps maintain form and speed.
Flexibility (4/10): Requires good front rack, squat, and overhead mobility for thrusters. Basic running mobility.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).

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If you enjoy Thunder Run, you might also like these similar CrossFit WODs:

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Five rounds for time of 10 thrusters (115/75 lb) and a 400m run. The repeated runs combined with moderate-load thrusters create a significant cardiovascular challenge, testing the ability to maintain intensity over multiple efforts.
Stamina	7/10	Cycling 10 thrusters at 115/75 lbs for 5 rounds (50 total reps), under fatigue from running, tests leg and shoulder muscular endurance.
Strength	5/10	Thrusters at 115/75 lbs are a moderate load, testing strength endurance rather than maximal strength. Good relative strength helps maintain form and speed.
Flexibility	4/10	Requires good front rack, squat, and overhead mobility for thrusters. Basic running mobility.
Power	7/10	Thrusters are an explosive hip-drive and press movement. The WOD tests the ability to generate power repeatedly after each run.
Speed	7/10	Maintaining a strong running pace and transitioning quickly to perform thrusters with good form and consistent speed is crucial for a good time.