What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 2.2 rounds, advanced athletes target 3.4 rounds-2.2 rounds, intermediate athletes aim for 4.6 rounds-3.4 rounds, and beginners should focus on proper form over hitting 4.6 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 4.6 rounds-3.4 rounds (intermediate level). Elite scores are over 2.2 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 4.6 rounds with good form, while advanced athletes can target 3.4 rounds-2.2 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 Air Bike, Power Snatch. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

12 Minute AMRAP:2 Power Snatch (135/95)6 Chest to Bar Pull Ups15/12 Calorie Bike

Movements

Air Bike
Power Snatch

Benchmark Notes

This 12-minute AMRAP breakdown: Round analysis - Power Snatch (135/95): 2-3 sec per rep fresh, scaling to 4-5 sec under fatigue due to heavy load and technique demands. Chest-to-Bar Pull-Ups: 1.5-2.5 sec per rep fresh, scaling to 3-4 sec with grip fatigue and shoulder pump. Calorie Bike: 15/12 cals take 18-25 sec fresh, scaling to 25-35 sec as legs fatigue from squatting movement in snatches. Transitions: 3-8 sec between movements. Round-by-round fatigue: Round 1 (100 sec), Round 2 (110 sec), Round 3 (125 sec), Round 4 (140 sec), Round 5 (160 sec), Round 6+ (180+ sec). Major limiting factors: grip strength from snatches to pull-ups, shoulder endurance, and heavy snatch load causing significant CNS fatigue. Elite athletes complete 7+ rounds, average CrossFitters 4-5 rounds, beginners 2-3 rounds with potential scaling needed.

WOD

12 Minute AMRAP:2 Power Snatch (135/95)6 Chest to Bar Pull Ups15/12 Calorie Bike

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 12-minute AMRAP breakdown: Round analysis - Power Snatch (135/95): 2-3 sec per rep fresh, scaling to 4-5 sec under fatigue due to heavy load and technique demands. Chest-to-Bar Pull-Ups: 1.5-2.5 sec per rep fresh, scaling to 3-4 sec with grip fatigue and shoulder pump. Calorie Bike: 15/12 cals take 18-25 sec fresh, scaling to 25-35 sec as legs fatigue from squatting movement in snatches. Transitions: 3-8 sec between movements. Round-by-round fatigue: Round 1 (100 sec), Round 2 (110 sec), Round 3 (125 sec), Round 4 (140 sec), Round 5 (160 sec), Round 6+ (180+ sec). Major limiting factors: grip strength from snatches to pull-ups, shoulder endurance, and heavy snatch load causing significant CNS fatigue. Elite athletes complete 7+ rounds, average CrossFitters 4-5 rounds, beginners 2-3 rounds with potential scaling needed.

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