What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 3 rounds, advanced athletes target 6 rounds-3 rounds, intermediate athletes aim for 9 rounds-6 rounds, and beginners should focus on proper form over hitting 9 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 9 rounds-6 rounds (intermediate level). Elite scores are over 3 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in WOD?

Your WOD target should match your fitness level. Beginners should aim for around 9 rounds with good form, while advanced athletes can target 6 rounds-3 rounds. Always prioritize proper movement over maximum reps.

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 Dumbbell Devil Press, Box Jump. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

3 ROUNDS:3 Minute AMRAP3 Box Jumps (24/20)6 DB Devil Press (50/35)1 Minute REST

Movements

Dumbbell Devil Press
Box Jump

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 3 box jumps (24/20) + 6 DB devil press (50/35). Per round analysis: Box jumps take 1.5-2 sec each (4.5-6 sec total), devil press takes 4-5 sec each (24-30 sec total), plus 2-3 sec transition = 30.5-39 sec per cycle. Fresh athletes complete 4.6-5.9 cycles per 3-min AMRAP (4.6-5.9 rounds). Round 1: 4.6-5.9 rounds (fresh). Round 2: 4.1-5.3 rounds (fatigue multiplier 1.1x slower). Round 3: 3.7-4.7 rounds (fatigue multiplier 1.2x slower). Total rounds over 3 AMRAPs: Elite athletes (L10) achieve 15+ rounds, intermediate (L5) achieve 9 rounds, beginners (L1) achieve 3 rounds. The benchmark levels represent total rounds completed across all three 3-minute intervals, accounting for progressive fatigue and the demanding nature of devil press combined with box jumps.

WOD

3 ROUNDS:3 Minute AMRAP3 Box Jumps (24/20)6 DB Devil Press (50/35)1 Minute REST

Difficulty:

N/A

Modality:

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 workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 3 box jumps (24/20) + 6 DB devil press (50/35). Per round analysis: Box jumps take 1.5-2 sec each (4.5-6 sec total), devil press takes 4-5 sec each (24-30 sec total), plus 2-3 sec transition = 30.5-39 sec per cycle. Fresh athletes complete 4.6-5.9 cycles per 3-min AMRAP (4.6-5.9 rounds). Round 1: 4.6-5.9 rounds (fresh). Round 2: 4.1-5.3 rounds (fatigue multiplier 1.1x slower). Round 3: 3.7-4.7 rounds (fatigue multiplier 1.2x slower). Total rounds over 3 AMRAPs: Elite athletes (L10) achieve 15+ rounds, intermediate (L5) achieve 9 rounds, beginners (L1) achieve 3 rounds. The benchmark levels represent total rounds completed across all three 3-minute intervals, accounting for progressive fatigue and the demanding nature of devil press combined with box jumps.

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