What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 7:00, advanced athletes target 7:00-9:00, intermediate athletes aim for 9:00-11:00, and beginners should focus on proper form over 11:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 9:00-11:00 (intermediate level). Elite times are under 7:00, 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 11:00 with good form, while advanced athletes can target 7:00-9:00. 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 Thruster, Handstand Push-Up, Row. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

2K Row21-15-9Handstand Push UpsThrusters (95/65)

Benchmark Times for WOD

Elite: <15:00
Advanced: 14:00-13:00
Intermediate: 12:00-11:00
Beginner: >7:00

Movements

Thruster
Handstand Push-Up
Row

Benchmark Notes

This is a 2K Row + 21-15-9 couplet scored for time. Breaking down by segments: 2K Row (fresh): Elite 390s, recreational 510s baseline. Round 1 (21 reps each): HSPU at 8-12s/rep = 168-252s, Thrusters at 2-3s/rep = 42-63s, transitions 5-10s = 215-325s total. Round 2 (15 reps, 1.15x fatigue): HSPU = 138-217s, Thrusters = 36-54s, transitions = 5-10s = 179-281s total. Round 3 (9 reps, 1.25x fatigue): HSPU = 90-135s, Thrusters = 23-34s, transitions = 5-10s = 118-179s total. Total breakdown time: 512-785s for gymnastics portion. Combined with 2K row: Elite total ~900s (15:00), recreational total ~1300s (21:40). Set breaking for HSPU: Round 1 in 3-4 sets with 8-15s rest each, Round 2 in 2-3 sets, Round 3 unbroken to small sets. Thrusters relatively unbroken due to moderate load. Applied 10-15% fatigue accumulation between rounds for grip and shoulder endurance.

WOD

2K Row21-15-9Handstand Push UpsThrusters (95/65)

Difficulty:

N/A

Modality:

Time Distribution:

13:30Elite

10:30Target

7:00Time 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 2K Row + 21-15-9 couplet scored for time. Breaking down by segments: 2K Row (fresh): Elite 390s, recreational 510s baseline. Round 1 (21 reps each): HSPU at 8-12s/rep = 168-252s, Thrusters at 2-3s/rep = 42-63s, transitions 5-10s = 215-325s total. Round 2 (15 reps, 1.15x fatigue): HSPU = 138-217s, Thrusters = 36-54s, transitions = 5-10s = 179-281s total. Round 3 (9 reps, 1.25x fatigue): HSPU = 90-135s, Thrusters = 23-34s, transitions = 5-10s = 118-179s total. Total breakdown time: 512-785s for gymnastics portion. Combined with 2K row: Elite total ~900s (15:00), recreational total ~1300s (21:40). Set breaking for HSPU: Round 1 in 3-4 sets with 8-15s rest each, Round 2 in 2-3 sets, Round 3 unbroken to small sets. Thrusters relatively unbroken due to moderate load. Applied 10-15% fatigue accumulation between rounds for grip and shoulder endurance.

Generate Similar WODs

Create custom workouts based on your preferences

Try AI Generator

Analyze Any WOD

Get instant benchmarks, scaling & strategy

Analyze Now