What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 16:00, advanced athletes target 16:00-12:20, intermediate athletes aim for 12:20-10:00, and beginners should focus on proper form over 10:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 12:20-10:00 (intermediate level). Elite times are under 16:00, 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 10:00 with good form, while advanced athletes can target 16:00-12:20. 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 Push-Up, Ring Dip, Chest-to-Bar Pull-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:700m Run5 Bar Muscle Ups10 Chest to Bar Pull Ups15 Pull Ups5 Strict Handstand Push Ups10 Strict Ring Dips15 Push Ups

Benchmark Times for WOD

Elite: <7:20
Advanced: 7:50-8:30
Intermediate: 9:10-10:00
Beginner: >16:00

Movements

Push-Up
Ring Dip
Chest-to-Bar Pull-Up
Run
Bar Muscle-Up
Handstand Push-Up
Pull-Up

Benchmark Notes

This is a high-volume gymnastics workout with significant fatigue accumulation. Base times per round: 700m Run = 3:00-3:30, Bar Muscle Ups (5) = 15-25 sec, Chest-to-Bar (10) = 15-25 sec, Pull Ups (15) = 15-30 sec, Handstand Push Ups (5) = 25-60 sec, Ring Dips (10) = 15-30 sec, Push Ups (15) = 15-25 sec. Round 1 fresh: ~4:45-5:30. Applied fatigue multipliers: Round 2 = 1.1x, Round 3 = 1.2x, Round 4 = 1.3x, Round 5 = 1.4x. Added grip fatigue penalty of 20-30% after round 2 due to consecutive pulling movements. Transitions between movements: 3-8 seconds per transition (6 per round). Total estimated times: Elite 7:20, Advanced 9:10, Intermediate 12:20, Recreational 16:00+

WOD

5 ROUNDS:700m Run5 Bar Muscle Ups10 Chest to Bar Pull Ups15 Pull Ups5 Strict Handstand Push Ups10 Strict Ring Dips15 Push Ups

Difficulty:

N/A

Modality:

Time Distribution:

8:10Elite

10:30Target

16:00Time 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 high-volume gymnastics workout with significant fatigue accumulation. Base times per round: 700m Run = 3:00-3:30, Bar Muscle Ups (5) = 15-25 sec, Chest-to-Bar (10) = 15-25 sec, Pull Ups (15) = 15-30 sec, Handstand Push Ups (5) = 25-60 sec, Ring Dips (10) = 15-30 sec, Push Ups (15) = 15-25 sec. Round 1 fresh: ~4:45-5:30. Applied fatigue multipliers: Round 2 = 1.1x, Round 3 = 1.2x, Round 4 = 1.3x, Round 5 = 1.4x. Added grip fatigue penalty of 20-30% after round 2 due to consecutive pulling movements. Transitions between movements: 3-8 seconds per transition (6 per round). Total estimated times: Elite 7:20, Advanced 9:10, Intermediate 12:20, Recreational 16:00+

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