What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 2.5 rounds, advanced athletes target 4.5 rounds-2.5 rounds, intermediate athletes aim for 6.5 rounds-4.5 rounds, and beginners should focus on proper form over hitting 6.5 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 6.5 rounds-4.5 rounds (intermediate level). Elite scores are over 2.5 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 6.5 rounds with good form, while advanced athletes can target 4.5 rounds-2.5 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 Dumbbell Snatch. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

12 Minute AMRAP:20 Wall Balls (20/14)10 Alternating DB Snatches (50/35)

Movements

Dumbbell Snatch

Benchmark Notes

This is a 12-minute AMRAP with 20 Wall Balls (20/14) and 10 Alternating DB Snatches (50/35). Round breakdown: Wall balls start at ~2.5 sec/rep fresh, DB snatches at ~2.5 sec/rep fresh. Round 1: 20 wall balls = 50 sec, 10 DB snatches = 25 sec, transitions = 5 sec, total = 80 sec per round fresh. Fatigue analysis: Rounds 1-2 at 1.0x (80 sec each), rounds 3-4 at 1.1x (88 sec each), rounds 5-6 at 1.25x (100 sec each), rounds 7-8 at 1.4x (112 sec each), rounds 9+ at 1.6x (128 sec each). Wall balls and DB snatches both heavily tax shoulders and legs, creating significant interference. Set breaking becomes necessary: wall balls broken into 10+10 or 15+5 after round 4, DB snatches stay unbroken but slow down significantly. Elite athletes (L10) complete 11+ rounds in 12 minutes, recreational athletes (L1-L2) complete 2-3 rounds due to early fatigue and longer rest periods between sets.

WOD

12 Minute AMRAP:20 Wall Balls (20/14)10 Alternating DB Snatches (50/35)

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 is a 12-minute AMRAP with 20 Wall Balls (20/14) and 10 Alternating DB Snatches (50/35). Round breakdown: Wall balls start at ~2.5 sec/rep fresh, DB snatches at ~2.5 sec/rep fresh. Round 1: 20 wall balls = 50 sec, 10 DB snatches = 25 sec, transitions = 5 sec, total = 80 sec per round fresh. Fatigue analysis: Rounds 1-2 at 1.0x (80 sec each), rounds 3-4 at 1.1x (88 sec each), rounds 5-6 at 1.25x (100 sec each), rounds 7-8 at 1.4x (112 sec each), rounds 9+ at 1.6x (128 sec each). Wall balls and DB snatches both heavily tax shoulders and legs, creating significant interference. Set breaking becomes necessary: wall balls broken into 10+10 or 15+5 after round 4, DB snatches stay unbroken but slow down significantly. Elite athletes (L10) complete 11+ rounds in 12 minutes, recreational athletes (L1-L2) complete 2-3 rounds due to early fatigue and longer rest periods between sets.

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