What is a good time for War Frank?

Good times for War Frank depend on your fitness level: Elite athletes finish under 60:00, advanced athletes target 60:00-50:01, intermediate athletes aim for 50:01-40:01, and beginners should focus on proper form over 40:01.

What is considered a good War Frank time?

A good War Frank time for most CrossFit athletes is between 50:01-40:01 (intermediate level). Elite times are under 60:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do War Frank?

Your War Frank pace should match your fitness level. Beginners should aim to finish around 40:01 with good form, while advanced athletes can target 60:00-50:01. Always prioritize proper movement over speed.

How do I scale War Frank?

War Frank 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 War Frank work?

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

PRzilla

AI-powered WOD Insights

Workout Description

3 Rounds For Time 25 Muscle-Ups 100 Air Squats 35 GHD Sit-Ups

Why This Workout Is Very Hard

Hero WOD. 3 rounds of extremely high volume muscle-ups (75 total), air squats, and GHD sit-ups. Extreme gymnastics/core endurance test.

Benchmark Times for War Frank

Elite: <60:00
Advanced: 60:00-50:01
Intermediate: 50:01-40:01
Beginner: >40:01

Training Focus

This workout develops the following fitness attributes:

Stamina (10/10): Totaling 75 muscle-ups, 300 air squats, and 105 GHD sit-ups. This will exhaust upper body pulling/pushing stamina and grip (MUs), leg stamina (squats), and core/hip flexor stamina (GHDs) to an absolute limit. This is a monumental gymnastics stamina test.
Endurance (8/10): Three rounds for time of 25 muscle-ups, 100 air squats, and 35 GHD sit-ups. This is an extremely high-volume WOD focused on advanced gymnastics and core endurance, creating a massive metabolic and muscular challenge.
Strength (7/10): Muscle-ups require significant relative upper body strength. GHD sit-ups demand substantial core strength. Air squats, at this volume, become a strength endurance test.
Flexibility (6/10): Excellent shoulder/wrist mobility for muscle-ups. Full squat depth. Spinal/hip flexor mobility for GHDs.
Power (5/10): Muscle-ups are an explosive movement. Air squats can be performed with speed. Maintaining power output through such extreme volume of gymnastics is key.
Speed (4/10): Pacing and managing fatigue across three very demanding movements is paramount. Efficiently breaking up sets of muscle-ups and GHDs is crucial for survival and completion.

Modality Profile

A G/W workout with a gymnastics component (Muscle-ups, Pull-ups) and a weightlifting component (Squats).

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

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Three rounds for time of 25 muscle-ups, 100 air squats, and 35 GHD sit-ups. This is an extremely high-volume WOD focused on advanced gymnastics and core endurance, creating a massive metabolic and muscular challenge.
Stamina	10/10	Totaling 75 muscle-ups, 300 air squats, and 105 GHD sit-ups. This will exhaust upper body pulling/pushing stamina and grip (MUs), leg stamina (squats), and core/hip flexor stamina (GHDs) to an absolute limit. This is a monumental gymnastics stamina test.
Strength	7/10	Muscle-ups require significant relative upper body strength. GHD sit-ups demand substantial core strength. Air squats, at this volume, become a strength endurance test.
Flexibility	6/10	Excellent shoulder/wrist mobility for muscle-ups. Full squat depth. Spinal/hip flexor mobility for GHDs.
Power	5/10	Muscle-ups are an explosive movement. Air squats can be performed with speed. Maintaining power output through such extreme volume of gymnastics is key.
Speed	4/10	Pacing and managing fatigue across three very demanding movements is paramount. Efficiently breaking up sets of muscle-ups and GHDs is crucial for survival and completion.

War Frank

For Time

3 Rounds For Time 25 Muscle-Ups 100 Air Squats 35 GHD Sit-Ups

24 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

27:31Elite

42:31Target

60:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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