What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 70:00, advanced athletes target 70:00-53:00, intermediate athletes aim for 53:00-44:00, and beginners should focus on proper form over 44:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 53:00-44:00 (intermediate level). Elite times are under 70:00, 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 44:00 with good form, while advanced athletes can target 70:00-53:00. 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 Run, Row, Push-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

8 ROUNDS:400m Run6 Handstand Push Ups4 Ring Muscle Ups500m Row24 Push Ups16 Pull Ups

Benchmark Times for WOD

Elite: <31:00
Advanced: 34:00-37:00
Intermediate: 40:00-44:00
Beginner: >70:00

Movements

Run
Row
Push-Up
Pull-Up
Handstand Push-Up

Benchmark Notes

This is an 8-round workout with mixed movements. Base calculations per round: 400m Run (90-120 sec), 6 HSPU (48-72 sec), 4 Ring MU (32-40 sec), 500m Row (90-120 sec), 24 Push-ups (24-36 sec), 16 Pull-ups (16-32 sec). Fresh round total: 300-420 sec. With transitions (15-30 sec between movements): 375-570 sec per round. Applied progressive fatigue: Round 1-2 (1.0x), Round 3-4 (1.15x), Round 5-6 (1.25x), Round 7-8 (1.4x). Elite athletes complete in ~31 minutes with minimal set breaking and efficient transitions. Intermediate athletes need ~44 minutes with moderate fatigue and some set breaking on HSPU/MU. Recreational athletes require 60+ minutes with significant rest between sets and movements.