What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 33:00, advanced athletes target 33:00-27:30, intermediate athletes aim for 27:30-24:00, and beginners should focus on proper form over 24:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 27:30-24:00 (intermediate level). Elite times are under 33:00, 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 24:00 with good form, while advanced athletes can target 33:00-27:30. 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 Row. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:1k Row100 Alternating Single Unders30 Wall Balls (20/14)

Benchmark Times for WOD

Elite: <19:30
Advanced: 20:30-21:30
Intermediate: 22:30-24:00
Beginner: >33:00

Movements

Benchmark Notes

This is a 5-round chipper with high-volume cardio and strength endurance components. Movement-by-movement analysis: 1000m Row takes 195-270s when fresh (using 230s average), 100 single unders take 50-80s (using 65s average), 30 wall balls take 60-90s (using 75s average). Fresh round total: 230+65+75=370s. Transition times: 5-10s between movements, 10-15s between rounds. Fatigue multipliers applied: Round 1 (1.0x): 370s, Round 2 (1.0x): 370s, Round 3 (1.15x): 426s, Round 4 (1.25x): 463s, Round 5 (1.35x): 500s. Total movement time: 2129s. Adding transitions (8s x 10 movement transitions + 12s x 4 round transitions): 128s. Total estimated time: 2257s for average athlete. Applied 10-20% performance spread for medium-length workout to establish benchmark levels from elite (L10: 1080s) to beginner (L1: 2160s).

WOD

5 ROUNDS:1k Row100 Alternating Single Unders30 Wall Balls (20/14)

Difficulty:

N/A

Modality:

Time Distribution:

21:00Elite

24:45Target

33:00Time Cap

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 is a 5-round chipper with high-volume cardio and strength endurance components. Movement-by-movement analysis: 1000m Row takes 195-270s when fresh (using 230s average), 100 single unders take 50-80s (using 65s average), 30 wall balls take 60-90s (using 75s average). Fresh round total: 230+65+75=370s. Transition times: 5-10s between movements, 10-15s between rounds. Fatigue multipliers applied: Round 1 (1.0x): 370s, Round 2 (1.0x): 370s, Round 3 (1.15x): 426s, Round 4 (1.25x): 463s, Round 5 (1.35x): 500s. Total movement time: 2129s. Adding transitions (8s x 10 movement transitions + 12s x 4 round transitions): 128s. Total estimated time: 2257s for average athlete. Applied 10-20% performance spread for medium-length workout to establish benchmark levels from elite (L10: 1080s) to beginner (L1: 2160s).

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