What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 35:00, advanced athletes target 35:00-26:00, intermediate athletes aim for 26:00-20:30, and beginners should focus on proper form over 20:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 26:00-20:30 (intermediate level). Elite times are under 35:00, 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 20:30 with good form, while advanced athletes can target 35:00-26:00. 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 Push-Up, Air Squat, Goblet Squat. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

700m Run10 ROUNDS:3 Bar Muscle Ups5 HSPU7 Goblet Squats (50/35)700m Run10 ROUNDS:5 Pull Ups10 Push Ups15 Air Squats700m Run

Benchmark Times for WOD

Elite: <15:00
Advanced: 16:00-17:00
Intermediate: 18:30-20:30
Beginner: >35:00

Movements

Push-Up
Air Squat
Goblet Squat
Run
Bar Muscle-Up
Handstand Push-Up
Pull-Up

Benchmark Notes

This is a complex chipper with three distinct phases. PHASE 1 (700m run + 10 rounds BMU/HSPU/goblet squats): 700m run takes 150-210s. Round 1-3 BMU: 4s each, HSPU: 10s each (3 reps), goblet squats: 8s (7 reps) = 22s per round. Rounds 4-6: 1.2x fatigue = 26s per round. Rounds 7-10: 1.4x fatigue = 31s per round. Total rounds: 3×22 + 3×26 + 4×31 = 266s. Plus transitions: 10×3s = 30s. Phase 1 total: 210 + 266 + 30 = 506s. PHASE 2 (700m + 10 rounds pull-ups/push-ups/air squats): Second 700m with accumulated fatigue: 240s. Rounds 1-5: pull-ups 10s, push-ups 10s, air squats 11s = 31s per round with 1.3x fatigue = 40s. Rounds 6-10: 1.6x fatigue = 50s. Total: 5×40 + 5×50 = 450s. Transitions: 30s. Phase 2: 240 + 450 + 30 = 720s. PHASE 3 (Final 700m): With severe accumulated fatigue: 270s. Elite total: 506 + 720 + 270 = 1496s ≈ 25min. Applied progressive scaling for recreational athletes up to 35+ minutes.

WOD

700m Run10 ROUNDS:3 Bar Muscle Ups5 HSPU7 Goblet Squats (50/35)700m Run10 ROUNDS:5 Pull Ups10 Push Ups15 Air Squats700m Run

Difficulty:

N/A

Modality:

Time Distribution:

16:30Elite

21:45Target

35:00Time Cap

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This is a complex chipper with three distinct phases. PHASE 1 (700m run + 10 rounds BMU/HSPU/goblet squats): 700m run takes 150-210s. Round 1-3 BMU: 4s each, HSPU: 10s each (3 reps), goblet squats: 8s (7 reps) = 22s per round. Rounds 4-6: 1.2x fatigue = 26s per round. Rounds 7-10: 1.4x fatigue = 31s per round. Total rounds: 3×22 + 3×26 + 4×31 = 266s. Plus transitions: 10×3s = 30s. Phase 1 total: 210 + 266 + 30 = 506s. PHASE 2 (700m + 10 rounds pull-ups/push-ups/air squats): Second 700m with accumulated fatigue: 240s. Rounds 1-5: pull-ups 10s, push-ups 10s, air squats 11s = 31s per round with 1.3x fatigue = 40s. Rounds 6-10: 1.6x fatigue = 50s. Total: 5×40 + 5×50 = 450s. Transitions: 30s. Phase 2: 240 + 450 + 30 = 720s. PHASE 3 (Final 700m): With severe accumulated fatigue: 270s. Elite total: 506 + 720 + 270 = 1496s ≈ 25min. Applied progressive scaling for recreational athletes up to 35+ minutes.

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