What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 2.5 rounds, advanced athletes target 4.5 rounds-2.5 rounds, intermediate athletes aim for 6.5 rounds-4.5 rounds, and beginners should focus on proper form over hitting 6.5 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 6.5 rounds-4.5 rounds (intermediate level). Elite scores are over 2.5 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in WOD?

Your WOD target should match your fitness level. Beginners should aim for around 6.5 rounds with good form, while advanced athletes can target 4.5 rounds-2.5 rounds. Always prioritize proper movement over maximum reps.

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 Dumbbell Power Clean, Wall Walk. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

15 Minute AMRAP:8 One Handed DB Power Clean (50/35)*6 Wall Walks*Alternate which hand each round

Movements

Dumbbell Power Clean
Wall Walk

Benchmark Notes

This is a 15-minute AMRAP with 8 One-Handed DB Power Cleans (50/35) and 6 Wall Walks per round, alternating hands each round. Round analysis: DB Power Cleans at 50/35 lbs take 2-3 sec per rep fresh (16-24 sec for 8 reps). Wall Walks are highly demanding, taking 8-12 sec per rep fresh (48-72 sec for 6 reps). Round 1: ~64-96 sec total. Transitions between movements: 5-10 sec. Round time starts at ~70-105 sec. Fatigue progression is severe due to wall walks being extremely taxing on shoulders and core. Round 2: +20% (84-126 sec), Round 3: +40% (98-147 sec), Round 4: +60% (112-168 sec). By round 5+, wall walks become significantly slower with more rest breaks needed. Elite athletes (L9-L10) can maintain better pacing and complete 10-12+ rounds. Advanced (L7-L8) complete 8-10 rounds. Intermediate (L5-L6) complete 6-7 rounds with significant breakdown on wall walks. Beginners (L1-L3) complete 2-4 rounds with frequent rest and possible scaling. The one-handed power clean adds grip and coordination challenge that compounds with wall walk fatigue.

WOD

15 Minute AMRAP:8 One Handed DB Power Clean (50/35)*6 Wall Walks*Alternate which hand each round

Difficulty:

N/A

Modality:

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 15-minute AMRAP with 8 One-Handed DB Power Cleans (50/35) and 6 Wall Walks per round, alternating hands each round. Round analysis: DB Power Cleans at 50/35 lbs take 2-3 sec per rep fresh (16-24 sec for 8 reps). Wall Walks are highly demanding, taking 8-12 sec per rep fresh (48-72 sec for 6 reps). Round 1: ~64-96 sec total. Transitions between movements: 5-10 sec. Round time starts at ~70-105 sec. Fatigue progression is severe due to wall walks being extremely taxing on shoulders and core. Round 2: +20% (84-126 sec), Round 3: +40% (98-147 sec), Round 4: +60% (112-168 sec). By round 5+, wall walks become significantly slower with more rest breaks needed. Elite athletes (L9-L10) can maintain better pacing and complete 10-12+ rounds. Advanced (L7-L8) complete 8-10 rounds. Intermediate (L5-L6) complete 6-7 rounds with significant breakdown on wall walks. Beginners (L1-L3) complete 2-4 rounds with frequent rest and possible scaling. The one-handed power clean adds grip and coordination challenge that compounds with wall walk fatigue.

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