What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 14:00, advanced athletes target 14:00-10:30, intermediate athletes aim for 10:30-8:30, and beginners should focus on proper form over 8:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 10:30-8:30 (intermediate level). Elite times are under 14:00, 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 8:30 with good form, while advanced athletes can target 14:00-10:30. 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 Thruster, Pull-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:10/7 Calorie Row9 Thrusters (95/65)9 Pull Ups

Benchmark Times for WOD

Elite: <6:00
Advanced: 6:30-7:00
Intermediate: 7:45-8:30
Beginner: >14:00

Movements

Thruster
Pull-Up

Benchmark Notes

This is a 5-round couplet with rowing, thrusters, and pull-ups. Base time analysis: Row 10/7 calories takes 24-36 sec fresh, 9 thrusters at 95/65 take 18-27 sec fresh, 9 pull-ups take 9-18 sec fresh. Round 1 (fresh): 51-81 sec. Rounds 2-3 apply 1.1-1.2x fatigue multiplier due to accumulated lactic acid and grip fatigue. Rounds 4-5 apply 1.3-1.4x multiplier as athletes break sets more frequently. Movement interference: Pull-ups after rowing see 20-25% time increase due to lat/grip fatigue. Thrusters benefit from pre-fatigue from rowing (better pacing). Transition times between movements: 3-8 seconds each. Total workout time ranges from elite 6 minutes (L10) to recreational 14+ minutes (L1). Set breaking becomes critical after round 2, with pull-ups typically breaking into 5-4 or 6-3 sets, thrusters into 5-4 or straight 9 depending on athlete level.

WOD

5 ROUNDS:10/7 Calorie Row9 Thrusters (95/65)9 Pull Ups

Difficulty:

N/A

Modality:

Time Distribution:

6:45Elite

9:00Target

14:00Time 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 5-round couplet with rowing, thrusters, and pull-ups. Base time analysis: Row 10/7 calories takes 24-36 sec fresh, 9 thrusters at 95/65 take 18-27 sec fresh, 9 pull-ups take 9-18 sec fresh. Round 1 (fresh): 51-81 sec. Rounds 2-3 apply 1.1-1.2x fatigue multiplier due to accumulated lactic acid and grip fatigue. Rounds 4-5 apply 1.3-1.4x multiplier as athletes break sets more frequently. Movement interference: Pull-ups after rowing see 20-25% time increase due to lat/grip fatigue. Thrusters benefit from pre-fatigue from rowing (better pacing). Transition times between movements: 3-8 seconds each. Total workout time ranges from elite 6 minutes (L10) to recreational 14+ minutes (L1). Set breaking becomes critical after round 2, with pull-ups typically breaking into 5-4 or 6-3 sets, thrusters into 5-4 or straight 9 depending on athlete level.

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