What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 2 rounds, advanced athletes target 4 rounds-2 rounds, intermediate athletes aim for 6 rounds-4 rounds, and beginners should focus on proper form over hitting 6 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 6 rounds-4 rounds (intermediate level). Elite scores are over 2 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in WOD?

Your WOD target should match your fitness level. Beginners should aim for around 6 rounds with good form, while advanced athletes can target 4 rounds-2 rounds. Always prioritize proper movement over maximum reps.

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 Toes-to-Bar, Run, Burpee Pull-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

20 Minute CAP:1400m RunAMRAP in Remaining Time:20 Double Unders6 Toes to Bar4 Burpee Pull Ups

Movements

Toes-to-Bar
Run
Burpee Pull-Up
Double-Under

Benchmark Notes

This workout has a 20-minute cap with 1400m run followed by AMRAP. Breaking down: 1400m run takes 6-10 minutes (elite: 6 min, intermediate: 7.5 min, recreational: 9 min), leaving 10-14 minutes for AMRAP. Each round contains 20 Double Unders (10 sec), 6 Toes to Bar (12 sec), 4 Burpee Pull Ups (16 sec), totaling 38 seconds fresh. Adding transitions (5 sec/movement = 15 sec), each round takes 53 seconds initially. With fatigue: Round 1-2: 53 sec, Round 3-4: 58 sec (1.1x), Round 5-6: 64 sec (1.2x), Round 7-8: 69 sec (1.3x), Round 9+: 80 sec (1.5x). Elite athletes (14 min AMRAP time) complete 2 rounds (106 sec) + 8 rounds at increasing times = ~11 total rounds. Recreational athletes (10 min AMRAP) complete fewer due to longer transitions and more fatigue. Grip fatigue from Toes to Bar significantly affects Burpee Pull Ups, adding 20% time penalty after round 4.

WOD

20 Minute CAP:1400m RunAMRAP in Remaining Time:20 Double Unders6 Toes to Bar4 Burpee Pull Ups

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This workout has a 20-minute cap with 1400m run followed by AMRAP. Breaking down: 1400m run takes 6-10 minutes (elite: 6 min, intermediate: 7.5 min, recreational: 9 min), leaving 10-14 minutes for AMRAP. Each round contains 20 Double Unders (10 sec), 6 Toes to Bar (12 sec), 4 Burpee Pull Ups (16 sec), totaling 38 seconds fresh. Adding transitions (5 sec/movement = 15 sec), each round takes 53 seconds initially. With fatigue: Round 1-2: 53 sec, Round 3-4: 58 sec (1.1x), Round 5-6: 64 sec (1.2x), Round 7-8: 69 sec (1.3x), Round 9+: 80 sec (1.5x). Elite athletes (14 min AMRAP time) complete 2 rounds (106 sec) + 8 rounds at increasing times = ~11 total rounds. Recreational athletes (10 min AMRAP) complete fewer due to longer transitions and more fatigue. Grip fatigue from Toes to Bar significantly affects Burpee Pull Ups, adding 20% time penalty after round 4.

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