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 Power Clean. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

9 Minute AMRAP:7 DB Power Cleans (50/35)3 Burpee Bar Muscle Ups

Movements

Dumbbell Power Clean

Benchmark Notes

This is a 9-minute AMRAP with 7 DB Power Cleans (50/35) and 3 Burpee Bar Muscle Ups per round. Movement analysis: DB Power Cleans take ~2.5 sec per rep fresh (7 reps = 17.5 sec), Burpee Bar Muscle Ups are highly technical and taxing, taking ~8-10 sec per rep fresh (3 reps = 24-30 sec). Fresh round time is ~42-48 seconds. Round 1-2: 45 sec average. Round 3-4: 50 sec (fatigue multiplier 1.1x). Round 5-6: 55 sec (1.2x multiplier, grip fatigue). Round 7-8: 65 sec (1.4x multiplier, significant fatigue on muscle ups). Round 9+: 75+ sec (1.6x+ multiplier, frequent rest). Elite athletes (L10) complete 11+ rounds with efficient muscle up technique. Advanced (L8-L9) achieve 9.5-10.5 rounds. Intermediate (L5-L7) manage 5.5-7.5 rounds with muscle up breakdowns. Beginners (L1-L3) complete 2.5-4.5 rounds with significant scaling or assistance.

WOD

9 Minute AMRAP:7 (50/35)3

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

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