What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 33:00, advanced athletes target 33:00-24:00, intermediate athletes aim for 24:00-20:00, and beginners should focus on proper form over 20:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 24:00-20:00 (intermediate level). Elite times are under 33:00, 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 20:00 with good form, while advanced athletes can target 33:00-24:00. 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 Dead Hang, Alternating Pistol, Run. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:5 Beastmakers (50/35)10 Alternating Pistols400m Run

Benchmark Times for WOD

Elite: <13:30
Advanced: 15:00-16:30
Intermediate: 18:00-20:00
Beginner: >33:00

Movements

Dead Hang
Alternating Pistol
Run

Benchmark Notes

Analyzing 5 rounds of 5 Beastmakers (50/35) + 10 Alternating Pistols + 400m Run. Fresh times: Beastmaker (dumbbell snatch) ~2.5 sec/rep = 12.5 sec for 5; Pistol ~2.5 sec/rep = 25 sec for 10; 400m Run ~90 sec. Total fresh round: 127.5 sec. With fatigue multipliers: Round 1 (1.0x): 128 sec, Round 2 (1.0x): 128 sec, Round 3 (1.2x): 153 sec, Round 4 (1.3x): 166 sec, Round 5 (1.5x): 191 sec. Adding transitions (5 sec between movements, 10 sec between rounds): +140 sec total. Grip fatigue from dumbbell work affects pistols (+15%), leg fatigue from pistols affects running (+10%). Total estimated times: L10: 810 sec (13:30), L5: 1200 sec (20:00), L1: 1980 sec (33:00).