What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 1.5 rounds, advanced athletes target 2.8 rounds-1.5 rounds, intermediate athletes aim for 4.2 rounds-2.8 rounds, and beginners should focus on proper form over hitting 4.2 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 4.2 rounds-2.8 rounds (intermediate level). Elite scores are over 1.5 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 4.2 rounds with good form, while advanced athletes can target 2.8 rounds-1.5 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 Air Bike, Push-Up, Run. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

8 Minute CAP:Find 3RM Weighted Pull Up*then, 32 Minute CAP:Run 2800mAMRAP in Remaining time:10 Kipping Pull Ups15 Push Ups30/24 Calorie Bike.*Score weighted pull up seperately

Movements

Air Bike
Push-Up
Run

Benchmark Notes

This is an AMRAP scored as rounds + reps. First, athletes find 3RM weighted pull-up (8 min), then run 2800m, then AMRAP pull-ups/push-ups/bike calories in remaining time. Analysis: 2800m run takes 10-14 min for most athletes, leaving 18-22 min for AMRAP. Each round = 10 pull-ups (10-15 sec) + 15 push-ups (15-23 sec) + 30/24 cal bike (60-90 sec). Fresh round time: 85-128 sec. With fatigue and transitions: Round 1: 90 sec, Round 2: 100 sec, Round 3: 115 sec, Round 4: 130 sec, Round 5: 150 sec, Round 6: 175 sec. Elite athletes (L9-L10) complete 7-8+ rounds in 20+ minutes. Average athletes (L5) complete 4-5 rounds. Beginners (L1-L2) may only complete 1-2 rounds due to fatigue from run and strength limitations on pull-ups.

WOD

8 Minute CAP:Find 3RM Weighted Pull Up*then, 32 Minute CAP:Run 2800mAMRAP in Remaining time:10 Kipping Pull Ups15 Push Ups30/24 Calorie Bike.*Score weighted pull up seperately

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 an AMRAP scored as rounds + reps. First, athletes find 3RM weighted pull-up (8 min), then run 2800m, then AMRAP pull-ups/push-ups/bike calories in remaining time. Analysis: 2800m run takes 10-14 min for most athletes, leaving 18-22 min for AMRAP. Each round = 10 pull-ups (10-15 sec) + 15 push-ups (15-23 sec) + 30/24 cal bike (60-90 sec). Fresh round time: 85-128 sec. With fatigue and transitions: Round 1: 90 sec, Round 2: 100 sec, Round 3: 115 sec, Round 4: 130 sec, Round 5: 150 sec, Round 6: 175 sec. Elite athletes (L9-L10) complete 7-8+ rounds in 20+ minutes. Average athletes (L5) complete 4-5 rounds. Beginners (L1-L2) may only complete 1-2 rounds due to fatigue from run and strength limitations on pull-ups.

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