What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 28:00, advanced athletes target 28:00-20:00, intermediate athletes aim for 20:00-16:30, and beginners should focus on proper form over 16:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 20:00-16:30 (intermediate level). Elite times are under 28:00, 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 16:30 with good form, while advanced athletes can target 28:00-20:00. 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 Wall Ball, Double-Under, Push-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

50-40-30-20-10Double UndersWall Balls (20/14)Push Upsthen, 2K Row

Benchmark Times for WOD

Elite: <12:30
Advanced: 13:30-14:30
Intermediate: 15:30-16:30
Beginner: >28:00

Movements

Wall Ball
Double-Under
Push-Up
Row

Benchmark Notes

This workout has two distinct phases: the descending ladder (50-40-30-20-10 of each movement) followed by a 2K row. Phase 1 breakdown: Round 1 (50 reps each): Double-unders 25sec (0.5sec/rep), Wall balls 125sec (2.5sec/rep), Push-ups 75sec (1.5sec/rep), transitions 15sec = 240sec. Round 2 (40 reps): DU 20sec, WB 92sec (2.3sec/rep), PU 56sec (1.4sec/rep), transitions 12sec = 180sec. Round 3 (30 reps): DU 15sec, WB 72sec (2.4sec/rep), PU 42sec (1.4sec/rep), transitions 10sec = 139sec. Round 4 (20 reps): DU 10sec, WB 50sec (2.5sec/rep), PU 28sec (1.4sec/rep), transitions 8sec = 96sec. Round 5 (10 reps): DU 5sec, WB 26sec (2.6sec/rep), PU 14sec (1.4sec/rep), transitions 5sec = 50sec. Total Phase 1: 705sec. Applied minimal fatigue multipliers as sets get smaller. Phase 2 (2K Row): Elite 390sec, intermediate 450sec, recreational 510sec. Major transition between phases: 15-30sec. Total elite time: 705+390+15=1110sec, recreational: 705+510+30=1245sec. Extended range to 12.5min (750sec) for elite down to 28min (1680sec) for beginners, accounting for significant set breaking on wall balls and push-ups at lower skill levels.