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 7:30-8:30, intermediate athletes aim for 8:30-9:30, and beginners should focus on proper form over 9:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 8:30-9:30 (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 9:30 with good form, while advanced athletes can target 7:30-8:30. 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 Kettlebell Swing, Run, Pull-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

3 ROUNDS:400m Run21 KBS (53/35)15 Pull Ups

Benchmark Times for WOD

Elite: <11:30
Advanced: 11:00-10:30
Intermediate: 10:00-9:30
Beginner: >7:30

Movements

Kettlebell Swing
Run
Pull-Up

Benchmark Notes

This is a 3-round workout with 400m run, 21 KBS (53/35), and 15 pull-ups per round. Round 1: 400m run takes 75-120 sec (using 90 sec baseline), 21 KBS at 1.5-2 sec per rep = 31.5-42 sec (using 35 sec), 15 pull-ups at 1-2 sec per rep = 15-30 sec (using 20 sec), plus 10 sec transitions = 155 sec. Round 2: Apply 1.1x fatigue to gymnastics movements due to grip fatigue from KBS and pull-ups = 99+38.5+22+10 = 169.5 sec. Round 3: Apply 1.2x fatigue = 99+42+24+10 = 175 sec. Total baseline time: 155+169.5+175 = 499.5 sec ≈ 500 sec for average athlete. Elite athletes complete in ~7.5 min (450 sec) with better pacing and transitions. Recreational athletes take ~11.5 min (690 sec) due to set breaking on pull-ups and slower running pace. Time spread of ~15% between levels accounts for varying cardiovascular capacity, grip strength endurance, and movement efficiency.

WOD

3 ROUNDS:400m Run21 KBS (53/35)15 Pull Ups

Difficulty:

N/A

Modality:

Time Distribution:

10:45Elite

9:15Target

7:30Time 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 3-round workout with 400m run, 21 KBS (53/35), and 15 pull-ups per round. Round 1: 400m run takes 75-120 sec (using 90 sec baseline), 21 KBS at 1.5-2 sec per rep = 31.5-42 sec (using 35 sec), 15 pull-ups at 1-2 sec per rep = 15-30 sec (using 20 sec), plus 10 sec transitions = 155 sec. Round 2: Apply 1.1x fatigue to gymnastics movements due to grip fatigue from KBS and pull-ups = 99+38.5+22+10 = 169.5 sec. Round 3: Apply 1.2x fatigue = 99+42+24+10 = 175 sec. Total baseline time: 155+169.5+175 = 499.5 sec ≈ 500 sec for average athlete. Elite athletes complete in ~7.5 min (450 sec) with better pacing and transitions. Recreational athletes take ~11.5 min (690 sec) due to set breaking on pull-ups and slower running pace. Time spread of ~15% between levels accounts for varying cardiovascular capacity, grip strength endurance, and movement efficiency.

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