What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 7:30, advanced athletes target 7:30-10:25, intermediate athletes aim for 10:25-12:55, and beginners should focus on proper form over 12:55.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 10:25-12:55 (intermediate level). Elite times are under 7:30, 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 12:55 with good form, while advanced athletes can target 7:30-10:25. 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 Row, Overhead Lunge, Push-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

3 ROUNDS:500m Row14 Reverse Overhead Lunges (95/65)28 Push Ups

Benchmark Times for WOD

Elite: <20:00
Advanced: 17:30-15:50
Intermediate: 14:10-12:55
Beginner: >7:30

Movements

Row
Overhead Lunge
Push-Up

Benchmark Notes

This is a 3-round workout with rowing, reverse overhead lunges, and push-ups. Round-by-round breakdown: ROUND 1 (Fresh): 500m Row: 90-110 sec base time. 14 Rev OH Lunges (95/65): 2.5 sec/rep = 35 sec base. 28 Push-ups: 1.3 sec/rep = 36 sec base. Transitions: 8 sec total. Round 1 total: ~170-190 sec. ROUND 2 (1.15x fatigue): Row: 105-125 sec (+15% grip/leg fatigue from lunges). Lunges: 42 sec (+20% from accumulated leg fatigue). Push-ups: 43 sec (+20% from previous upper body work). Transitions: 10 sec. Round 2 total: ~200-220 sec. ROUND 3 (1.3x fatigue): Row: 120-140 sec (+30% accumulated fatigue). Lunges: 50 sec (+40% severe leg fatigue). Push-ups: 50 sec (+40% upper body breakdown). Transitions: 12 sec. Round 3 total: ~232-252 sec. TOTAL WORKOUT TIME: Elite (L10): ~450 sec, Advanced (L8): ~625 sec, Intermediate (L5): ~775 sec, Novice (L2): ~1050 sec. The workout heavily taxes grip strength (row to lunges), leg endurance (lunges), and upper body stamina (push-ups), with significant fatigue accumulation across rounds.