What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 25:00, advanced athletes target 25:00-20:00, intermediate athletes aim for 20:00-16:30, and beginners should focus on proper form over 16:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 20:00-16:30 (intermediate level). Elite times are under 25:00, 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 16:30 with good form, while advanced athletes can target 25:00-20:00. 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 Lateral Burpee, Front Squat, Jerk. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

6 ROUNDS:500m Row20 Lateral Burpees Over Back of Rower5 Front Squats + 3 Split Jerks (205/155)REST 1 Minutes

Benchmark Times for WOD

Elite: <12:00
Advanced: 13:00-14:00
Intermediate: 15:00-16:30
Beginner: >25:00

Movements

Lateral Burpee
Front Squat
Jerk
Row

Benchmark Notes

This is a 6-round chipper with significant strength and cardio components. ROUND BREAKDOWN: Each round contains: 500m row (85-120 sec fresh), 20 lateral burpees over rower (60-80 sec fresh), 5 front squats + 3 split jerks at 205/155 (24-40 sec fresh), plus 60 sec prescribed rest. Fresh round time: 169-240 sec + 60 sec rest = 229-300 sec per round. FATIGUE APPLICATION: Round 1-2: 1.0x base times. Round 3-4: 1.15x (rowing efficiency drops, burpees slow significantly, barbell movements require more rest). Round 5-6: 1.3x (major cardiovascular fatigue, frequent set breaking on strength work). TRANSITIONS: 3-6 sec between row and burpees, 6-12 sec from burpees to barbell (setup/chalk), 5-10 sec within barbell complex. SET BREAKING: Elite athletes maintain larger sets throughout. Recreational athletes break front squats into 3+2 and split jerks into singles by round 4. TOTAL CALCULATION: Elite (L9): 6 rounds × 180 sec = 1080 sec. Recreational (L2): 6 rounds × 220 sec = 1320 sec. The 205/155 load is challenging for most athletes, creating significant slowdown in later rounds.

WOD

6 ROUNDS:500m Row20 Lateral Burpees Over Back of Rower5 Front Squats + 3 Split Jerks (205/155)REST 1 Minutes

Difficulty:

N/A

Modality:

Time Distribution:

13:30Elite

17:15Target

25:00Time 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 6-round chipper with significant strength and cardio components. ROUND BREAKDOWN: Each round contains: 500m row (85-120 sec fresh), 20 lateral burpees over rower (60-80 sec fresh), 5 front squats + 3 split jerks at 205/155 (24-40 sec fresh), plus 60 sec prescribed rest. Fresh round time: 169-240 sec + 60 sec rest = 229-300 sec per round. FATIGUE APPLICATION: Round 1-2: 1.0x base times. Round 3-4: 1.15x (rowing efficiency drops, burpees slow significantly, barbell movements require more rest). Round 5-6: 1.3x (major cardiovascular fatigue, frequent set breaking on strength work). TRANSITIONS: 3-6 sec between row and burpees, 6-12 sec from burpees to barbell (setup/chalk), 5-10 sec within barbell complex. SET BREAKING: Elite athletes maintain larger sets throughout. Recreational athletes break front squats into 3+2 and split jerks into singles by round 4. TOTAL CALCULATION: Elite (L9): 6 rounds × 180 sec = 1080 sec. Recreational (L2): 6 rounds × 220 sec = 1320 sec. The 205/155 load is challenging for most athletes, creating significant slowdown in later rounds.

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