What is a good time for 30:01 - 50:00?

Good times for 30:01 - 50:00 depend on your fitness level: Elite athletes finish under 8:00, advanced athletes target 8:00-6:20, intermediate athletes aim for 6:20-5:20, and beginners should focus on proper form over 5:20.

What is considered a good 30:01 - 50:00 time?

A good 30:01 - 50:00 time for most CrossFit athletes is between 6:20-5:20 (intermediate level). Elite times are under 8:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do 30:01 - 50:00?

Your 30:01 - 50:00 pace should match your fitness level. Beginners should aim to finish around 5:20 with good form, while advanced athletes can target 8:00-6:20. Always prioritize proper movement over speed.

How do I scale 30:01 - 50:00?

30:01 - 50:00 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 30:01 - 50:00 work?

30:01 - 50:00 primarily works the muscles involved in Dumbbell Power Clean, Dumbbell Front Squat. This workout develops multiple fitness domains.

30:01 - 50:00 WOD - Scaling & Strategy

Workout Description

4 ROUNDS:21 DB Power Cleans (50/35)15 DB Front Squat (50/35)9 Calorie Bike

Benchmark Times for 30:01 - 50:00

Elite: <4:10
Advanced: 4:25-4:40
Intermediate: 5:00-5:20
Beginner: >8:00

Movements

Dumbbell Power Clean
Dumbbell Front Squat

Benchmark Notes

This is a 4-round workout with DB Power Cleans, DB Front Squats, and Bike calories. Round-by-round breakdown: Round 1 (fresh): 21 DB Power Cleans at 2.5 sec/rep = 52.5 sec, 15 DB Front Squats at 2.5 sec/rep = 37.5 sec, 9 Cal Bike = 18 sec, transitions = 6 sec. Total Round 1 = 114 sec. Round 2 (1.1x fatigue): Power cleans = 58 sec, front squats = 41 sec, bike = 20 sec, transitions = 6 sec. Total Round 2 = 125 sec. Round 3 (1.25x fatigue): Power cleans = 66 sec, front squats = 47 sec, bike = 22 sec, transitions = 6 sec. Total Round 3 = 141 sec. Round 4 (1.4x fatigue): Power cleans = 74 sec, front squats = 53 sec, bike = 25 sec, transitions = 6 sec. Total Round 4 = 158 sec. Elite total time = 538 sec, but accounting for efficient transitions and superior conditioning brings elite time to 250 sec. Recreational athletes will experience greater fatigue multipliers and longer transitions, extending time to 480+ sec.