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 Squat Clean, Box Jump, Handstand Push-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

16 Minute AMRAP:5 Handstand Push Ups10 Box Jumps (24/20)5 Above Knee Squat Clean (155/105)

Movements

Squat Clean
Box Jump
Handstand Push-Up

Benchmark Notes

This is a 16-minute AMRAP with 3 movements per round: 5 HSPU + 10 Box Jumps + 5 Squat Cleans (155/105). Round time breakdown: Round 1 (fresh): HSPU 25 sec (5×5 sec), Box Jumps 20 sec (10×2 sec), Squat Cleans 15 sec (5×3 sec), transitions 5 sec = 65 sec total. Round 2: 1.1x fatigue = 72 sec. Round 3: 1.2x fatigue = 78 sec. Round 4: 1.3x fatigue = 85 sec. Round 5: 1.4x fatigue = 91 sec. Round 6: 1.5x fatigue = 98 sec. By round 6, athletes start hitting significant fatigue on HSPU (breaking into smaller sets, adding rest). Round 7+: 1.6-2.0x multiplier as HSPU become limiting factor. Elite athletes (L10) complete 11+ rounds maintaining form. Advanced (L8-L9) get 9-10+ rounds. Intermediate (L5-L7) achieve 6-8 rounds. Beginners (L1-L3) struggle with HSPU volume and heavy squat cleans, completing 2-4 rounds. The heavy squat clean load (155/105) and gymnastics-strength demand of HSPU create the primary limiters.

WOD

16 Minute AMRAP:5 Handstand Push Ups10 Box Jumps (24/20)5 Above Knee Squat Clean (155/105)

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 16-minute AMRAP with 3 movements per round: 5 HSPU + 10 Box Jumps + 5 Squat Cleans (155/105). Round time breakdown: Round 1 (fresh): HSPU 25 sec (5×5 sec), Box Jumps 20 sec (10×2 sec), Squat Cleans 15 sec (5×3 sec), transitions 5 sec = 65 sec total. Round 2: 1.1x fatigue = 72 sec. Round 3: 1.2x fatigue = 78 sec. Round 4: 1.3x fatigue = 85 sec. Round 5: 1.4x fatigue = 91 sec. Round 6: 1.5x fatigue = 98 sec. By round 6, athletes start hitting significant fatigue on HSPU (breaking into smaller sets, adding rest). Round 7+: 1.6-2.0x multiplier as HSPU become limiting factor. Elite athletes (L10) complete 11+ rounds maintaining form. Advanced (L8-L9) get 9-10+ rounds. Intermediate (L5-L7) achieve 6-8 rounds. Beginners (L1-L3) struggle with HSPU volume and heavy squat cleans, completing 2-4 rounds. The heavy squat clean load (155/105) and gymnastics-strength demand of HSPU create the primary limiters.

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