What is a good time for 30:01 - 50:00?

Good times for 30:01 - 50:00 depend on your fitness level: Elite athletes finish under 12:00, advanced athletes target 12:00-9:30, intermediate athletes aim for 9:30-8:00, and beginners should focus on proper form over 8:00.

What is considered a good 30:01 - 50:00 time?

A good 30:01 - 50:00 time for most CrossFit athletes is between 9:30-8:00 (intermediate level). Elite times are under 12:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do 30:01 - 50:00?

Your 30:01 - 50:00 pace should match your fitness level. Beginners should aim to finish around 8:00 with good form, while advanced athletes can target 12:00-9:30. Always prioritize proper movement over speed.

How do I scale 30:01 - 50:00?

30:01 - 50:00 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 30:01 - 50:00 work?

30:01 - 50:00 primarily works the muscles involved in Row, Burpee. This workout develops multiple fitness domains.

30:01 - 50:00 WOD - Scaling & Strategy

Workout Description

3 ROUNDS:500m Row30 Burpees with MB (20/14)

Benchmark Times for 30:01 - 50:00

Elite: <6:00
Advanced: 6:30-7:00
Intermediate: 7:30-8:00
Beginner: >12:00

Movements

Row
Burpee

Benchmark Notes

This is a 3-round For Time workout with 500m row and 30 burpees with medicine ball. Base times per round: 500m row takes 85-120 sec (averaging 100 sec), 30 burpees with MB take 90-120 sec (3-4 sec per rep, averaging 105 sec). Round 1: 205 sec total. Round 2 with 15% fatigue: Row 115 sec, burpees 121 sec = 236 sec. Round 3 with 30% fatigue: Row 130 sec, burpees 137 sec = 267 sec. Add 2 transitions at 10 sec each = 20 sec. Total base time: 728 sec (12:08). Elite athletes (L10) complete in 6:00 (360 sec) with superior pacing and minimal fatigue. L9 completes in 6:30 (390 sec). Distribution follows 8-12% increases per level for medium-length workouts. L1 represents scaled or very beginner athletes at 12:00 (720 sec).