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 35:00-30:00, intermediate athletes aim for 30:00-26:15, and beginners should focus on proper form over 26:15.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 30:00-26:15 (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 26:15 with good form, while advanced athletes can target 35:00-30:00. 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 Row, Push-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

7.5K Row**EMOM: 5 Push Ups

Benchmark Times for WOD

Elite: <21:45
Advanced: 22:30-23:30
Intermediate: 24:45-26:15
Beginner: >35:00

Movements

Row
Push-Up

Benchmark Notes

This workout combines a 7.5K row (7500m) with push-ups every minute on the minute (EMOM). Breaking down the components: 7500m row base time ranges from 27-35 minutes for recreational to elite athletes. The EMOM push-ups add significant complexity - athletes must stop rowing every minute to perform 5 push-ups, creating 30+ interruptions. Each interruption involves: stopping the rower (2-3 sec), dismounting (2-3 sec), performing 5 push-ups (5-8 sec), remounting (2-3 sec), and resuming pace (3-5 sec). This totals 14-22 seconds of non-rowing time per minute. Over 30+ minutes, this accumulates to 7-11 minutes of additional time. The constant interruptions also prevent establishing efficient rowing rhythm, adding 10-15% to base rowing time due to pace disruption. Elite athletes can minimize transition time and maintain higher rowing pace between stops, while recreational athletes lose significant time in transitions and struggle to regain rowing rhythm. Total time calculation: Base 7500m row (22-32 min) + EMOM interruptions (7-11 min) + rhythm disruption penalty (10-15%) = 30-50 minute range compressed to realistic 22-35 minute spread.