What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 45 reps, advanced athletes target 75 reps-45 reps, intermediate athletes aim for 105 reps-75 reps, and beginners should focus on proper form over hitting 105 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 105 reps-75 reps (intermediate level). Elite scores are over 45 reps, 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 105 reps with good form, while advanced athletes can target 75 reps-45 reps. 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 Air Bike, Box Jump, Dumbbell Snatch. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

8 ROUNDS:.1 Minute CAP:3 Box Jumps (24/20)6 Alt DB Snatches (50/35)MAX REPS: Ring Muscle Ups.REST 1 Minute.1 Minute CAP:12/7 Calories BikeMAX REPS: Toes through Rings.REST 1 Minute

Movements

Air Bike
Box Jump
Dumbbell Snatch
Ring Muscle-Up
Toes-to-Bar

Benchmark Notes

This workout has 8 rounds, each with 2 scored segments: Ring Muscle Ups (RMU) and Toes through Rings (T2R). Round 1-2: RMU baseline 1-3 reps, T2R baseline 3-8 reps (fresh state). Round 3-4: 20% fatigue increase, grip fatigue compounds. Round 5-6: 30% fatigue, significant grip degradation affects both movements. Round 7-8: 50% fatigue, athletes struggle with RMU attempts and T2R grip strength. Elite athletes (L10): Average 3 RMU + 8 T2R per round early, degrading to 2 RMU + 5 T2R late rounds = ~180 total reps. Intermediate (L5): Average 1 RMU + 5 T2R per round early, degrading to 0 RMU + 3 T2R late rounds = ~120 total reps. Beginners (L1): Struggle with RMU technique, average 0-1 RMU + 2-4 T2R per round = ~45 total reps. The 1-minute caps and rest periods create consistent fatigue patterns across rounds.

WOD

8 ROUNDS:.1 Minute CAP:3 (24/20)6 (50/35)MAX REPS: .REST 1 Minute.1 Minute CAP:12/7 Calories BikeMAX REPS: .REST 1 Minute

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

Generate Similar WODs

Create custom workouts based on your preferences

Try AI Generator

Analyze Any WOD

Get instant benchmarks, scaling & strategy

Analyze Now

Leave feedback