What is a good score for SWOD?

SWOD scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good SWOD score?

A good SWOD score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in SWOD?

Your SWOD approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

SWOD 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 SWOD work?

SWOD is a full-body workout that develops multiple fitness domains.

SWOD WOD - Scaling & Strategy

Workout Description

20 Minute AMRAP:Partner A: 400m RunsPartner B: MAX Calorie Row*Partner A: MAX REPS Reps Bench Press (BW/.75 BW)Partner B: MAX REPS Bench Press (BW/.75 BW).*Partner B is to do as many calories as possible while Partner A runs.**Switch who rows and who runs each round

Modality Profile

Two unique movements: 400m Run (monostructural cardio) and Bench Press with bodyweight/0.75 bodyweight (weightlifting with external load). Calorie Row is the same modality as running (both monostructural). Results in 50/50 split between M and W.

SWOD

Difficulty:

N/A

Modality:

Your Scores:

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