What is a good time for 30:00 - 45:00?

Good times for 30:00 - 45:00 depend on your fitness level: Elite athletes finish under 13:00, advanced athletes target 13:00-11:00, intermediate athletes aim for 11:00-9:00, and beginners should focus on proper form over 9:00.

What is considered a good 30:00 - 45:00 time?

A good 30:00 - 45:00 time for most CrossFit athletes is between 11:00-9:00 (intermediate level). Elite times are under 13:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do 30:00 - 45:00?

Your 30:00 - 45:00 pace should match your fitness level. Beginners should aim to finish around 9:00 with good form, while advanced athletes can target 13:00-11:00. Always prioritize proper movement over speed.

How do I scale 30:00 - 45:00?

30:00 - 45:00 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 30:00 - 45:00 work?

30:00 - 45:00 primarily works the muscles involved in Power Clean, Hang Squat Clean, Front Squat. This workout develops muscular endurance, explosive power.

Workout Description

6 ROUNDS:1 Power Clean (135/95)1 Above Knee Squat Clean3 Front Squats3 Power Jerks6 Alt Front Racked Reverse Lunges (3 each leg)12 Push Ups(Time Cap = 12 Minutes)

Why This Workout Is Hard

The 135/95lb barbell cycling creates significant fatigue accumulation across 6 rounds with no built-in rest. Power cleans into front squats into jerks taxes the same muscle groups continuously, while the squat clean adds technical complexity under fatigue. The 12-minute time cap forces a pace that prevents adequate recovery between rounds. Most athletes will struggle with the barbell cycling volume and need to break up movements significantly.

Benchmark Times for 30:00 - 45:00

Elite: <5:00
Advanced: 6:00-7:00
Intermediate: 8:00-9:00
Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of front squats, lunges, and push-ups combined with repeated barbell cycling will heavily tax muscular endurance across multiple muscle groups.
Power (8/10): Power cleans and power jerks are explosive movements, while squat cleans require rapid force production under the bar in six repeated rounds.
Endurance (7/10): Six rounds with 12-minute time cap creates significant cardiovascular demand, especially with minimal rest between complex barbell movements and bodyweight exercises.
Flexibility (7/10): Front rack position, overhead mobility for jerks, deep squat positions, and lunge range of motion demand good mobility throughout multiple joints.
Strength (6/10): Moderate barbell loads (135/95) for power cleans and jerks require solid strength foundation, though not maximal effort due to volume demands.
Speed (6/10): Twelve-minute time cap with complex barbell transitions requires efficient movement cycling and minimal rest to complete all six challenging rounds.

Movements

Power Clean
Hang Squat Clean
Front Squat
Power Jerk
Front Rack Lunge
Push-Up

Benchmark Notes

This workout combines moderate-weight Olympic lifting with bodyweight movements across 6 rounds with a 12-minute time cap. Movement breakdown per round: 1 Power Clean (135/95): 2-3 sec fresh, 1 Above Knee Squat Clean: 3-4 sec, 3 Front Squats: 6-9 sec, 3 Power Jerks: 6-9 sec, 6 Alt Front Racked Reverse Lunges: 12-18 sec, 12 Push Ups: 12-18 sec. Total per round fresh: 41-61 sec. With transitions (3-5 sec between movements): 56-86 sec per round fresh. Applying round-based fatigue: Rounds 1-2 at 1.0x (70 sec avg), Rounds 3-4 at 1.15x (80 sec), Rounds 5-6 at 1.3x (91 sec). Total estimated time: 482 sec (8:02). This is similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) but with more total volume and complexity. Elizabeth L10 anchor is 160-200 sec, but this workout has 6 rounds vs 3 total sets, roughly double the barbell work plus additional movements. Scaling from Elizabeth: L10 should be around 300-360 sec (5:00-6:00), L5 around 540 sec (9:00), L1 around 780 sec (13:00, hitting time cap). The 12-minute cap will affect slower athletes significantly. Final targets - L10: 300 sec (5:00), L5: 540 sec (9:00), L1: 780 sec (13:00).

Modality Profile

6 movements total: 5 weightlifting movements (Power Clean, Hang Squat Clean, Front Squat, Power Jerk, Front Rack Lunge) and 1 gymnastics movement (Push-Up). This gives 83% weightlifting and 17% gymnastics.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Six rounds with 12-minute time cap creates significant cardiovascular demand, especially with minimal rest between complex barbell movements and bodyweight exercises.
Stamina	8/10	High volume of front squats, lunges, and push-ups combined with repeated barbell cycling will heavily tax muscular endurance across multiple muscle groups.
Strength	6/10	Moderate barbell loads (135/95) for power cleans and jerks require solid strength foundation, though not maximal effort due to volume demands.
Flexibility	7/10	Front rack position, overhead mobility for jerks, deep squat positions, and lunge range of motion demand good mobility throughout multiple joints.
Power	8/10	Power cleans and power jerks are explosive movements, while squat cleans require rapid force production under the bar in six repeated rounds.
Speed	6/10	Twelve-minute time cap with complex barbell transitions requires efficient movement cycling and minimal rest to complete all six challenging rounds.