What is a good score for C. SWOD?

Good scores for C. SWOD 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 C. SWOD score?

A good C. SWOD 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 C. SWOD?

Your C. SWOD 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.

How do I scale C. SWOD?

C. SWOD 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 C. SWOD work?

C. SWOD primarily works the muscles involved in Pull-Up, Bulgarian Split Squat. This workout develops multiple fitness domains.

C. SWOD WOD - Scaling & Strategy

Workout Description

12 Minute AMRAP:6 Bulgarian Split Squats (50/35)*6 Pull Ups.*Alternating Legs each round

Movements

Pull-Up
Bulgarian Split Squat

Benchmark Notes

This is a 12-minute AMRAP with Bulgarian Split Squats (50/35 lb) and Pull-Ups, alternating legs each round. Per round analysis: Bulgarian Split Squats (6 reps): ~2-3 sec per rep fresh = 12-18 sec, but these are weighted unilateral movements requiring balance and control. Pull-Ups (6 reps): ~1.5-2 sec per rep = 9-12 sec fresh. Transition between movements: ~3-5 sec. Total round time fresh: ~25-35 sec. Round-by-round breakdown with fatigue: Rounds 1-2: 30-35 sec (1.0x multiplier), Rounds 3-4: 33-42 sec (1.1-1.2x), Rounds 5-6: 36-46 sec (1.2-1.3x), Rounds 7-8: 39-53 sec (1.3-1.5x), Rounds 9-10: 45-70 sec (1.5-2.0x). The Bulgarian split squats become increasingly challenging due to unilateral stability demands and grip fatigue transfers to pull-ups. Elite athletes complete 10-12 rounds, intermediate 6-8 rounds, beginners 3-4 rounds in 12 minutes.

C. SWOD

12 Minute AMRAP:6 Bulgarian Split Squats (50/35)*6 Pull Ups.*Alternating Legs each round

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 Bulgarian Split Squats (50/35 lb) and Pull-Ups, alternating legs each round. Per round analysis: Bulgarian Split Squats (6 reps): ~2-3 sec per rep fresh = 12-18 sec, but these are weighted unilateral movements requiring balance and control. Pull-Ups (6 reps): ~1.5-2 sec per rep = 9-12 sec fresh. Transition between movements: ~3-5 sec. Total round time fresh: ~25-35 sec. Round-by-round breakdown with fatigue: Rounds 1-2: 30-35 sec (1.0x multiplier), Rounds 3-4: 33-42 sec (1.1-1.2x), Rounds 5-6: 36-46 sec (1.2-1.3x), Rounds 7-8: 39-53 sec (1.3-1.5x), Rounds 9-10: 45-70 sec (1.5-2.0x). The Bulgarian split squats become increasingly challenging due to unilateral stability demands and grip fatigue transfers to pull-ups. Elite athletes complete 10-12 rounds, intermediate 6-8 rounds, beginners 3-4 rounds in 12 minutes.

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