What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 36:00, advanced athletes target 36:00-26:00, intermediate athletes aim for 26:00-21:00, and beginners should focus on proper form over 21:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 26:00-21:00 (intermediate level). Elite times are under 36:00, 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 21:00 with good form, while advanced athletes can target 36:00-26:00. 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 Toes-to-Bar, Row. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

10 ROUNDS:250m Row7 Toes to Bar

Benchmark Times for WOD

Elite: <13:00
Advanced: 15:00-17:00
Intermediate: 19:00-21:00
Beginner: >36:00

Movements

Toes-to-Bar
Row

Benchmark Notes

This is a 10-round couplet with 250m row + 7 toes-to-bar per round. Base times: 250m row = 55-65 sec (fresh), 7 toes-to-bar = 14-17.5 sec (2.5 sec/rep fresh). Round 1-2: Row 60 sec + T2B 17.5 sec + transition 5 sec = 82.5 sec/round. Rounds 3-4: Fatigue 1.2x = Row 72 sec + T2B 21 sec + transition 5 sec = 98 sec/round. Rounds 5-6: Fatigue 1.3x = Row 78 sec + T2B 23 sec + transition 5 sec = 106 sec/round. Rounds 7-8: Fatigue 1.5x = Row 90 sec + T2B 26 sec + transition 5 sec = 121 sec/round. Rounds 9-10: Fatigue 1.7x = Row 102 sec + T2B 30 sec + transition 5 sec = 137 sec/round. Total for average athlete: (82.5×2) + (98×2) + (106×2) + (121×2) + (137×2) = 1253 seconds. Elite athletes complete faster with better pacing and less fatigue accumulation. Recreational athletes struggle more with rowing efficiency and T2B set breaking, requiring additional rest.

WOD

10 ROUNDS:250m Row7 Toes to Bar

Difficulty:

N/A

Modality:

Time Distribution:

16:00Elite

22:00Target

36:00Time Cap

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 10-round couplet with 250m row + 7 toes-to-bar per round. Base times: 250m row = 55-65 sec (fresh), 7 toes-to-bar = 14-17.5 sec (2.5 sec/rep fresh). Round 1-2: Row 60 sec + T2B 17.5 sec + transition 5 sec = 82.5 sec/round. Rounds 3-4: Fatigue 1.2x = Row 72 sec + T2B 21 sec + transition 5 sec = 98 sec/round. Rounds 5-6: Fatigue 1.3x = Row 78 sec + T2B 23 sec + transition 5 sec = 106 sec/round. Rounds 7-8: Fatigue 1.5x = Row 90 sec + T2B 26 sec + transition 5 sec = 121 sec/round. Rounds 9-10: Fatigue 1.7x = Row 102 sec + T2B 30 sec + transition 5 sec = 137 sec/round. Total for average athlete: (82.5×2) + (98×2) + (106×2) + (121×2) + (137×2) = 1253 seconds. Elite athletes complete faster with better pacing and less fatigue accumulation. Recreational athletes struggle more with rowing efficiency and T2B set breaking, requiring additional rest.

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