What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 30:00, advanced athletes target 30:00-21:00, intermediate athletes aim for 21:00-17:00, and beginners should focus on proper form over 17:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 21:00-17:00 (intermediate level). Elite times are under 30:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do WOD?

Your WOD pace should match your fitness level. Beginners should aim to finish around 17:00 with good form, while advanced athletes can target 30:00-21:00. Always prioritize proper movement over speed.

WOD 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 WOD work?

WOD primarily works the muscles involved in Wall Walk, Squat Clean. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

7 ROUNDS:6 Wall Walks3 Squat Cleans (225/155)

Benchmark Times for WOD

Elite: <10:30
Advanced: 12:00-13:30
Intermediate: 15:00-17:00
Beginner: >30:00

Movements

Wall Walk
Squat Clean

Benchmark Notes

This is a 7-round workout combining wall walks (gymnastic movement) and squat cleans (heavy barbell movement). Round-by-round analysis: Round 1-2 (fresh): Wall walks 12 sec/rep × 6 = 72 sec, squat cleans 4 sec/rep × 3 = 12 sec, transitions 15 sec = 99 sec per round × 2 = 198 sec. Round 3-4 (1.2x fatigue): Wall walks become 14.4 sec/rep, squat cleans 4.8 sec/rep, transitions 18 sec = 118 sec per round × 2 = 236 sec. Round 5-6 (1.35x fatigue): Wall walks 16.2 sec/rep, squat cleans 5.4 sec/rep, transitions 20 sec = 134 sec per round × 2 = 268 sec. Round 7 (1.5x fatigue): Wall walks 18 sec/rep, squat cleans 6 sec/rep, transitions 22 sec = 148 sec. Total time calculation: 198 + 236 + 268 + 148 = 850 seconds for elite (L10). Added grip fatigue from wall walks affecting squat cleans, and significant shoulder/core fatigue compounding across rounds. Set breaking expected on wall walks after round 3, adding 10-15 sec rest per set break.