What is a good time for Triple 3?

Good times for Triple 3 depend on your fitness level: Elite athletes finish under 57:31, advanced athletes target 57:31-52:31, intermediate athletes aim for 52:31-46:30, and beginners should focus on proper form over 46:30.

What is considered a good Triple 3 time?

A good Triple 3 time for most CrossFit athletes is between 52:31-46:30 (intermediate level). Elite times are under 57:31, but focus on consistent movement and proper form rather than just speed.

How fast should I do Triple 3?

Your Triple 3 pace should match your fitness level. Beginners should aim to finish around 46:30 with good form, while advanced athletes can target 57:31-52:31. Always prioritize proper movement over speed.

How do I scale Triple 3?

Triple 3 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 Triple 3 work?

Triple 3 is a full-body workout that develops multiple fitness domains.

Triple 3 WOD - Scaling & Strategy | CrossFit Games | PRZilla

Workout Description

For Time: 3,000 meter Row 300 Double-Unders 3 mile Run

Why This Workout Is Extremely Hard

A brutal endurance test from the 2014 CrossFit Games (and also featured in the 2018 Regionals), 'Triple 3' combines a 3,000-meter row, 300 double-unders, and a 3-mile run, all performed for time. This WOD is designed to push athletes' cardiovascular capacity, stamina, and mental toughness to their absolute limits, often taking well over 30-40 minutes for proficient athletes to complete.

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): For time: 3000m row, 300 double-unders, 3-mile run. This is an iconic, extreme endurance test across three distinct modalities, demanding elite cardiovascular capacity, pacing, and mental toughness over a very long duration.

Stamina (9/10): Sustained effort in rowing (full body), DUs (calf/coordination), and running (legs) for extended periods will exhaust specific muscular endurance in each, as well as overall systemic stamina.

Speed (4/10): Pacing is absolutely critical for survival and completion. Maintaining a strong, consistent pace across all three very long segments is the primary challenge.

Flexibility (2/10): Basic rowing, jumping, and running mechanics require adequate mobility. Wrist/shoulder for DUs.

Power (2/10): While strong strokes/jumps/strides have a power component, the WOD is overwhelmingly dominated by aerobic endurance pacing rather than maximal power output per effort.

Strength (1/10): Minimal maximal strength required. Focus is entirely on endurance capacity, efficient movement, and skill (DUs).

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These WODs similar to Triple 3 share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	10/10	For time: 3000m row, 300 double-unders, 3-mile run. This is an iconic, extreme endurance test across three distinct modalities, demanding elite cardiovascular capacity, pacing, and mental toughness over a very long duration.
Stamina	9/10	Sustained effort in rowing (full body), DUs (calf/coordination), and running (legs) for extended periods will exhaust specific muscular endurance in each, as well as overall systemic stamina.
Strength	1/10	Minimal maximal strength required. Focus is entirely on endurance capacity, efficient movement, and skill (DUs).
Flexibility	2/10	Basic rowing, jumping, and running mechanics require adequate mobility. Wrist/shoulder for DUs.
Power	2/10	While strong strokes/jumps/strides have a power component, the WOD is overwhelmingly dominated by aerobic endurance pacing rather than maximal power output per effort.
Speed	4/10	Pacing is absolutely critical for survival and completion. Maintaining a strong, consistent pace across all three very long segments is the primary challenge.

Attribute

Score

Explanation

Endurance

10/10

For time: 3000m row, 300 double-unders, 3-mile run. This is an iconic, extreme endurance test across three distinct modalities, demanding elite cardiovascular capacity, pacing, and mental toughness over a very long duration.

Stamina

9/10

Sustained effort in rowing (full body), DUs (calf/coordination), and running (legs) for extended periods will exhaust specific muscular endurance in each, as well as overall systemic stamina.

Strength

1/10

Minimal maximal strength required. Focus is entirely on endurance capacity, efficient movement, and skill (DUs).

Flexibility

2/10

Basic rowing, jumping, and running mechanics require adequate mobility. Wrist/shoulder for DUs.

Power

2/10

While strong strokes/jumps/strides have a power component, the WOD is overwhelmingly dominated by aerobic endurance pacing rather than maximal power output per effort.

Speed

4/10

Pacing is absolutely critical for survival and completion. Maintaining a strong, consistent pace across all three very long segments is the primary challenge.

For Time: 3,000 meter Row 300 Double-Unders 3 mile Run

176 ♡ on Wodwell

Difficulty:

Extremely Hard

Modality:

Time Distribution:

37:01Elite

48:15Target

57:31Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Extremely Hard

Benchmark Times for Triple 3

Training Focus

Modality Profile

Similar Workouts to Triple 3

Training Profile

Triple 3

Training Profile

Performance Levels

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