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 Row, Kettlebell Swing, Box Jump. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

36 Calorie Row18 KB Swings (70/53)9 Box Jumps (24/20)32 Calorie Row16 KB Swings (70/53)8 Box Jumps (24/20)28 Calorie Row14 KB Swings (70/53)7 Box Jumps (24/20)24 Calorie Row12 KB Swings (70/53)6 Box Jumps (24/20)20 Calorie Row10 KB Swings (70/53)5 Box Jumps (24/20)16 Calorie Row8 KB Swings (70/53)4 Box Jumps (24/20)12 Calorie Row4 KB Swings (70/53)2 Box Jumps (24/20)8 Calorie Row2 KB Swings (70/53)1 Box Jumps (24/20)

Benchmark Times for WOD

Elite: <12:00
Advanced: 14:00-16:00
Intermediate: 18:00-20:00
Beginner: >33:00

Movements

Row
Kettlebell Swing
Box Jump

Benchmark Notes

This is a descending ladder workout with 8 rounds. Round 1: 36 cal row (105s) + 18 KB swings (27s) + 9 box jumps (18s) + transitions (10s) = 160s. Round 2: 32 cal row (93s) + 16 KB swings (24s) + 8 box jumps (16s) + transitions (10s) = 143s. Round 3: 28 cal row (82s) + 14 KB swings (21s) + 7 box jumps (14s) + transitions (10s) = 127s. Round 4: 24 cal row (70s) + 12 KB swings (18s) + 6 box jumps (12s) + transitions (10s) = 110s. Round 5: 20 cal row (58s) + 10 KB swings (15s) + 5 box jumps (10s) + transitions (10s) = 93s. Round 6: 16 cal row (47s) + 8 KB swings (12s) + 4 box jumps (8s) + transitions (10s) = 77s. Round 7: 12 cal row (35s) + 4 KB swings (6s) + 2 box jumps (4s) + transitions (8s) = 53s. Round 8: 8 cal row (23s) + 2 KB swings (3s) + 1 box jump (2s) + transitions (5s) = 33s. Applied cumulative fatigue multipliers: rounds 1-2 (1.0x), rounds 3-4 (1.1x), rounds 5-6 (1.2x), rounds 7-8 (1.3x). Total base time ~796s, with fatigue becomes ~850s for elite. Added 20% between levels for this high-volume mixed modal workout.

WOD

36 18 (70/53)9 (24/20)32 16 (70/53)8 (24/20)28 14 (70/53)7 (24/20)24 12 (70/53)6 (24/20)20 10 (70/53)5 (24/20)16 8 (70/53)4 (24/20)12 4 (70/53)2 (24/20)8 2 (70/53)1 (24/20)