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 Calorie Bike, Thruster. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

42 Calorie Bike21 Thrusters (135/95)30 Calorie Bike15 Thrusters (135/95)18 Calorie Bike9 Thrusters (135/95)

Benchmark Times for WOD

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

Movements

Calorie Bike
Thruster

Benchmark Notes

This workout combines bike calories and thrusters in a descending ladder format. Movement breakdown: Round 1 (42 cal bike + 21 thrusters): Bike calories at moderate pace take 1.2-2.0 sec each, so 42 calories = 50-84 sec. Thrusters (135/95) at 2-3 sec per rep fresh = 42-63 sec for 21 reps. Round 1 total: 92-147 sec plus 5-10 sec transition. Round 2 (30 cal bike + 15 thrusters): 30 calories with slight fatigue = 40-68 sec. 15 thrusters with 1.1x fatigue multiplier = 33-52 sec. Round 2 total: 73-120 sec plus transition. Round 3 (18 cal bike + 9 thrusters): 18 calories = 24-40 sec. 9 thrusters with 1.2x fatigue = 22-32 sec. Round 3 total: 46-72 sec plus transition. Total estimated times: Elite (L10): 6:00, Advanced (L8): 6:30, Intermediate (L5): 8:30, Novice (L2): 12:00, Scaled (L1): 14:00. The bike-to-thruster transitions require minimal equipment change (3-6 sec each), and the moderate thruster weight allows for larger unbroken sets early but expects breaking in later rounds due to accumulated fatigue.