What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 18:00, advanced athletes target 18:00-14:00, intermediate athletes aim for 14:00-10:00, and beginners should focus on proper form over 10:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 14:00-10:00 (intermediate level). Elite times are under 18:00, 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 10:00 with good form, while advanced athletes can target 18:00-14:00. 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 Handstand Push-Up, Thruster, Lateral Burpee. This workout develops muscular endurance.

Workout Description

9 ROUNDS:5 Strict Handstand Push Ups5 DB Thrusters (50/35)5 Lateral Burpees over DB

Why This Workout Is Hard

This workout combines high-skill strict handstand push-ups with moderate-weight thrusters and burpees across 9 rounds with no built-in rest. The strict HSPU will be the primary limiting factor for most athletes, becoming increasingly difficult as shoulder fatigue accumulates. The continuous nature prevents recovery, and the combination of upper body pressing, full-body power, and metabolic demand creates significant interference. Most average CrossFitters will need to scale the HSPU volume or movement.

Benchmark Times for WOD

Elite: <6:00
Advanced: 7:00-8:00
Intermediate: 9:00-10:00
Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of strict handstand push-ups will exhaust shoulder stamina, while thrusters and burpees add leg and core muscular endurance demands.
Endurance (7/10): Nine rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with the metabolic stress from thrusters and burpees.
Flexibility (7/10): Handstand push-ups demand excellent shoulder and thoracic mobility, while thrusters require good overhead and squat mobility for proper positioning.
Strength (6/10): Strict handstand push-ups require significant pressing strength, while 50/35lb thrusters demand moderate load strength endurance throughout multiple rounds.
Speed (6/10): Fast transitions between three different movement patterns and maintaining pace across nine rounds requires efficient cycling and movement economy.
Power (4/10): Thrusters have explosive hip drive component and burpees require some power output, but strict handstand push-ups are primarily strength-focused.

Movements

Handstand Push-Up
Thruster
Lateral Burpee

Benchmark Notes

This workout consists of 9 rounds of 5 strict handstand push-ups, 5 DB thrusters (50/35), and 5 lateral burpees over DB. Movement analysis: Strict HSPU take 8-12 seconds per rep in complex workouts (40-60 sec per round), DB thrusters at 50lb take 2-3 seconds per rep (10-15 sec per round), lateral burpees over DB take 4-5 seconds per rep (20-25 sec per round). Fresh round time: 70-100 seconds. Applying round-based fatigue: Rounds 1-2 at 1.0x, rounds 3-4 at 1.1x, rounds 5-6 at 1.2x, rounds 7-8 at 1.3x, round 9 at 1.5x. Transitions between movements are minimal (same area, 3-6 seconds). Set breaking: HSPU likely done as singles after round 3, thrusters in 2-3 sets, burpees unbroken. Total estimated times: Elite (L10) 6:00, Advanced (L8) 7:00, Intermediate (L5) 10:00, Novice (L1) 18:00. This workout is similar to high-skill gymnastics benchmarks but with added DB work, making it longer than typical 9-round formats. The strict HSPU requirement significantly increases difficulty and time compared to kipping movements. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

3 movements total: Handstand Push-Up and Lateral Burpee are gymnastics (bodyweight movements), Thruster is weightlifting (barbell movement). 2/3 gymnastics = 67%, 1/3 weightlifting = 33%

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Nine rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with the metabolic stress from thrusters and burpees.
Stamina	8/10	High volume of strict handstand push-ups will exhaust shoulder stamina, while thrusters and burpees add leg and core muscular endurance demands.
Strength	6/10	Strict handstand push-ups require significant pressing strength, while 50/35lb thrusters demand moderate load strength endurance throughout multiple rounds.
Flexibility	7/10	Handstand push-ups demand excellent shoulder and thoracic mobility, while thrusters require good overhead and squat mobility for proper positioning.
Power	4/10	Thrusters have explosive hip drive component and burpees require some power output, but strict handstand push-ups are primarily strength-focused.
Speed	6/10	Fast transitions between three different movement patterns and maintaining pace across nine rounds requires efficient cycling and movement economy.