What is a good score for Wesley?

Good scores for Wesley depend on your fitness level: Elite athletes complete over 3 rounds, advanced athletes target 5 rounds-3 rounds, intermediate athletes aim for 7 rounds-5 rounds, and beginners should focus on proper form over hitting 7 rounds.

What is considered a good Wesley score?

A good Wesley score for most CrossFit athletes is between 7 rounds-5 rounds (intermediate level). Elite scores are over 3 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Wesley?

Your Wesley target should match your fitness level. Beginners should aim for around 7 rounds with good form, while advanced athletes can target 5 rounds-3 rounds. Always prioritize proper movement over maximum reps.

How do I scale Wesley?

Wesley 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 Wesley work?

Wesley primarily works the muscles involved in Overhead Walking Lunge, Run, Box Jump. This workout develops muscular endurance.

Wesley Hero WOD - Benchmark Times, Scaling & Strategy

Attribute	Score	Explanation
Endurance	6/10	The 800m buy-in and long 35-minute clock emphasize aerobic pacing. You’ll spend most time moving steadily with limited rests while managing repeat efforts across mixed modalities.
Stamina	8/10	Sustained sets of strict pull-ups and long overhead lunges require repeated submax efforts without failure, challenging shoulder, midline, and leg stamina over a prolonged duration.
Strength	4/10	No single heavy lift, but the 45-lb overhead lunge demands baseline overhead strength and stability, and strict pull-ups require solid upper-body pulling strength.
Flexibility	4/10	Overhead lunges need adequate shoulder flexion and thoracic mobility plus hip/knee ROM to keep the plate stacked and steps stable through full lunge depth.
Power	5/10	Box jumps add moderate explosiveness, but most of the work is controlled and sustained rather than maximal power output.
Speed	4/10	Transitions exist, but it’s not a sprint. Athletes should cycle movements smoothly without rushing into pull-up failure or sloppy lunges.

On a 35-minute clock: 800 meter Run Then, AMRAP of: 8 Box Jumps 6 Strict Pull-Ups 21-yard Overhead Walking Lunge, with a 45-lb plate

Difficulty:

Hard

Modality:

Stimulus:

A steady, repeatable gear after the run. Keep box jumps unbroken and efficient, manage pull-ups in sustainable sets, and move continuously on the overhead lunge with tight midline and stacked shoulders. It should feel like controlled, aerobic work with accumulating shoulder and grip fatigue—not a sprint. Aim for minimal rest and consistent round times throughout.

Insight:

Pace the first run at 70–75% so you can settle immediately into round one. Find a sustainable pull-up break pattern early. Big tip: Prioritize perfect overhead position—locked elbows, ribs down—so lunges don’t tax your shoulders prematurely. Avoid going to failure on strict pull-ups and rushing box jumps. Sloppy overhead steps or missed reps waste time and energy.

Scaling:

Scale to: Step-ups instead of box jumps • Banded strict pull-ups or ring rows • Overhead lunge with 25/15-lb plate or front-rack lunge; reduce lunge to 42/30 feet

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