What is a good time for Walsh?

Good times for Walsh depend on your fitness level: Elite athletes finish under 68:45, advanced athletes target 68:45-56:16, intermediate athletes aim for 56:16-45:01, and beginners should focus on proper form over 45:01.

What is considered a good Walsh time?

A good Walsh time for most CrossFit athletes is between 56:16-45:01 (intermediate level). Elite times are under 68:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Walsh?

Your Walsh pace should match your fitness level. Beginners should aim to finish around 45:01 with good form, while advanced athletes can target 68:45-56:16. Always prioritize proper movement over speed.

How do I scale Walsh?

Walsh 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 Walsh work?

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

PRzilla

AI-powered WOD Insights

Workout Description

4 Rounds For Time 22 Burpee Pull-Ups 22 Back Squats (185/135 lb) 200 meter Run (45/35 lb plate overhead)

Why This Workout Is Very Hard

Hero WOD. 4 rounds: burpee pull-ups, heavy back squats (185lb), challenging overhead plate run. Demanding strength/skill/conditioning under load.

Benchmark Times for Walsh

Elite: <68:45
Advanced: 68:45-56:16
Intermediate: 56:16-45:01
Beginner: >45:01

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Cycling 22 burpee pull-ups (full-body + pulling stamina), 22 heavy back squats (leg/core stamina), and a 200m overhead plate run (shoulder/core stabilizing stamina) for 4 rounds will exhaust broad muscular endurance under significant challenge.
Endurance (8/10): Four rounds for time of 22 burpee pull-ups, 22 heavy back squats (185/135 lb), and a 200m run with a 45/35 lb plate held overhead. This is a very demanding test of strength, skill, and conditioning under varied loads and movement patterns.
Strength (8/10): Back squats at 185/135 lbs are a heavy load for 22 reps per round. Burpee pull-ups require good relative strength. The overhead plate run with 45/35 lbs is a major test of shoulder and core strength/stability. This WOD is very strength-dominant.
Power (6/10): Burpee pull-ups are explosive. Driving up from heavy back squats requires power. Maintaining power output through 4 rounds of demanding work is key.
Flexibility (5/10): Requires full squat depth for heavy back squats. Mobility for burpee pull-ups. Excellent shoulder/thoracic mobility and stability for the overhead plate run.
Speed (4/10): Efficient cycling of burpee pull-ups and back squats is important. Maintaining a good pace on the challenging overhead plate run without losing form is crucial.

Modality Profile

A balanced workout with a gymnastics component (Burpees), a weightlifting component (Kettlebell Swings), and a monostructural component (Box Jumps).

Similar Workouts to Walsh

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

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Four rounds for time of 22 burpee pull-ups, 22 heavy back squats (185/135 lb), and a 200m run with a 45/35 lb plate held overhead. This is a very demanding test of strength, skill, and conditioning under varied loads and movement patterns.
Stamina	9/10	Cycling 22 burpee pull-ups (full-body + pulling stamina), 22 heavy back squats (leg/core stamina), and a 200m overhead plate run (shoulder/core stabilizing stamina) for 4 rounds will exhaust broad muscular endurance under significant challenge.
Strength	8/10	Back squats at 185/135 lbs are a heavy load for 22 reps per round. Burpee pull-ups require good relative strength. The overhead plate run with 45/35 lbs is a major test of shoulder and core strength/stability. This WOD is very strength-dominant.
Flexibility	5/10	Requires full squat depth for heavy back squats. Mobility for burpee pull-ups. Excellent shoulder/thoracic mobility and stability for the overhead plate run.
Power	6/10	Burpee pull-ups are explosive. Driving up from heavy back squats requires power. Maintaining power output through 4 rounds of demanding work is key.
Speed	4/10	Efficient cycling of burpee pull-ups and back squats is important. Maintaining a good pace on the challenging overhead plate run without losing form is crucial.

Walsh

For Time

4 Rounds For Time 22 Burpee Pull-Ups 22 Back Squats (185/135 lb) 200 meter Run (45/35 lb plate overhead)

38 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

32:31Elite

47:31Target

68:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Willy

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3 Rounds For TIme 800 meter Run 5 Front Squats (225/155 lb) 200 meter Run 11 Chest-to-Bar Pull-Ups 400 meter Run 12 Kettlebell Swings (2/1.5 pood)

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McCluskey

For Time

3 Rounds For TIme 9 Muscle-Ups 15 Burpee Pull-Ups 21 Pull-Ups 800 meter Run Wear a weight vest (20/14 lb)

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Wyk

For Time

5 Rounds for Time 5 Front Squats (225/155 lb) 5 Rope Climbs (15 ft) 400 meter Run (45/35 lb plate)

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92% similar

Nutts

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For Time 10 Handstand Push-Ups 15 Deadlifts (250/175 lb) 25 Box Jumps (30/24 in) 50 Pull-Ups 100 Wall Ball Shots (20/14 lb) 200 Double-Unders 400 meter Run (with 45/35 lb plate)

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