What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 9:00, advanced athletes target 9:00-7:00, intermediate athletes aim for 7:00-5:00, and beginners should focus on proper form over 5:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 7:00-5:00 (intermediate level). Elite times are under 9:00, 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 5:00 with good form, while advanced athletes can target 9:00-7:00. 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 Thruster, Pull-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

21-15-9 reps for time of:• Thruster 95/65#• Pull-ups

Benchmark Times for WOD

Elite: <2:30
Advanced: 3:00-3:30
Intermediate: 4:00-5:00
Beginner: >9:00

Movements

Thruster
Pull-Up

Benchmark Notes

This is the classic 'Fran' workout - 21-15-9 Thrusters (95/65#) and Pull-ups for time. Round 1 (21 reps each): Thrusters at 2.5 sec/rep = 52.5 sec, transition 5 sec, Pull-ups at 1.5 sec/rep = 31.5 sec, total ~90 sec for elite. Round 2 (15 reps): Fatigue multiplier 1.2x, Thrusters 2.5*1.2*15 = 45 sec, transition 5 sec, Pull-ups 1.5*1.2*15 = 27 sec, total ~77 sec. Round 3 (9 reps): Fatigue multiplier 1.4x, Thrusters 2.5*1.4*9 = 31.5 sec, transition 5 sec, Pull-ups 1.5*1.4*9 = 18.9 sec, total ~55 sec. Elite total: ~222 sec (3:42). Set breaking considerations: Elite athletes may go unbroken or break into 21-15-9, 15-10-5, 9-6-3. Recreational athletes will break significantly more with rest periods of 10-20 sec between sets. L10 (elite): 2:30, L9: 3:00, L8: 3:30, L7: 4:00, L6: 5:00, L5: 6:00, L4: 7:00, L3: 8:00, L2: 9:00, L1: scaled version.

WOD

21-15-9 reps for time of:• Thruster 95/65#• Pull-ups

Difficulty:

N/A

Modality:

Time Distribution:

3:15Elite

5:30Target

9:00Time 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 the classic 'Fran' workout - 21-15-9 Thrusters (95/65#) and Pull-ups for time. Round 1 (21 reps each): Thrusters at 2.5 sec/rep = 52.5 sec, transition 5 sec, Pull-ups at 1.5 sec/rep = 31.5 sec, total ~90 sec for elite. Round 2 (15 reps): Fatigue multiplier 1.2x, Thrusters 2.5*1.2*15 = 45 sec, transition 5 sec, Pull-ups 1.5*1.2*15 = 27 sec, total ~77 sec. Round 3 (9 reps): Fatigue multiplier 1.4x, Thrusters 2.5*1.4*9 = 31.5 sec, transition 5 sec, Pull-ups 1.5*1.4*9 = 18.9 sec, total ~55 sec. Elite total: ~222 sec (3:42). Set breaking considerations: Elite athletes may go unbroken or break into 21-15-9, 15-10-5, 9-6-3. Recreational athletes will break significantly more with rest periods of 10-20 sec between sets. L10 (elite): 2:30, L9: 3:00, L8: 3:30, L7: 4:00, L6: 5:00, L5: 6:00, L4: 7:00, L3: 8:00, L2: 9:00, L1: scaled version.

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