What is a good time for White?

Good times for White depend on your fitness level: Elite athletes finish under 57:30, advanced athletes target 57:30-52:30, intermediate athletes aim for 52:30-45:00, and beginners should focus on proper form over 45:00.

What is considered a good White time?

A good White time for most CrossFit athletes is between 52:30-45:00 (intermediate level). Elite times are under 57:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do White?

Your White pace should match your fitness level. Beginners should aim to finish around 45:00 with good form, while advanced athletes can target 57:30-52:30. Always prioritize proper movement over speed.

How do I scale White?

White 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 White work?

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

PRzilla

AI-powered WOD Insights

Workout Description

5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45/35 lb plate) 400 meter Run

Why This Workout Is Hard

Hero WOD. 5 rounds combining rope climbs, T2B, challenging OH plate lunges, and running. Tests skill/core/stability/conditioning.

Benchmark Times for White

Elite: <57:30
Advanced: 57:30-52:30
Intermediate: 52:30-45:00
Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Five rounds for time of 3 rope climbs (15ft), 10 toes-to-bars, 21 overhead walking lunges (45/35lb plate), and a 400m run. This tests cardiovascular endurance (run) combined with skill (rope climbs, T2B) and loaded unilateral work that challenges stability and conditioning.
Stamina (8/10): Totaling 15 rope climbs, 50 T2B, 105 OH plate lunges, and 2km running. This will significantly tax upper body pulling/grip stamina (rope climbs, T2B), core stamina (T2B), and shoulder/core/leg stability and endurance (OH lunges), all compounded by running.
Strength (6/10): Rope climbs require significant upper body pulling strength. Toes-to-bars demand good core and grip strength. Overhead walking lunges with a 45/35lb plate test shoulder and core stability strength.
Speed (6/10): Maintaining a strong running pace and cycling efficiently through rope climbs, T2B, and OH lunges with good form is key for a good time.
Flexibility (5/10): Requires hip/shoulder mobility for rope climbs. Hamstring/shoulder mobility for T2B. Good shoulder/thoracic mobility for OH plate lunges. Basic running mobility.
Power (5/10): Explosive pulls on rope climbs and kipping T2B utilize power. Maintaining power output through 5 rounds of varied work is tested.

Modality Profile

A G/W workout with a gymnastics component (Rope Climbs) and a weightlifting component (Squats).

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Five rounds for time of 3 rope climbs (15ft), 10 toes-to-bars, 21 overhead walking lunges (45/35lb plate), and a 400m run. This tests cardiovascular endurance (run) combined with skill (rope climbs, T2B) and loaded unilateral work that challenges stability and conditioning.
Stamina	8/10	Totaling 15 rope climbs, 50 T2B, 105 OH plate lunges, and 2km running. This will significantly tax upper body pulling/grip stamina (rope climbs, T2B), core stamina (T2B), and shoulder/core/leg stability and endurance (OH lunges), all compounded by running.
Strength	6/10	Rope climbs require significant upper body pulling strength. Toes-to-bars demand good core and grip strength. Overhead walking lunges with a 45/35lb plate test shoulder and core stability strength.
Flexibility	5/10	Requires hip/shoulder mobility for rope climbs. Hamstring/shoulder mobility for T2B. Good shoulder/thoracic mobility for OH plate lunges. Basic running mobility.
Power	5/10	Explosive pulls on rope climbs and kipping T2B utilize power. Maintaining power output through 5 rounds of varied work is tested.
Speed	6/10	Maintaining a strong running pace and cycling efficiently through rope climbs, T2B, and OH lunges with good form is key for a good time.

White

For Time Unilateral

5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45/35 lb plate) 400 meter Run

59 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

32:30Elite

47:30Target

57:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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