What is a good score for SWOD?

Good scores for SWOD depend on your fitness level: Elite athletes achieve over 40 reps, advanced athletes target 70 reps-40 reps, intermediate athletes aim for 100 reps-70 reps, and beginners should focus on proper form over hitting 100 reps.

What is considered a good SWOD score?

A good SWOD score for most CrossFit athletes is between 100 reps-70 reps (intermediate level). Elite scores are over 40 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in SWOD?

Your SWOD target should match your fitness level. Beginners should aim for around 100 reps with good form, while advanced athletes can target 70 reps-40 reps. Always prioritize proper movement over maximum reps.

SWOD 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 SWOD work?

SWOD primarily works the muscles involved in Push-Up, Pull-Up. This workout develops multiple fitness domains.

SWOD WOD - Scaling & Strategy

Workout Description

10 ROUNDS:20 Second AMRAP: Pull Ups10 Second REST20 Second AMRAP: Push Ups10 Second REST

Movements

Push-Up
Pull-Up

Benchmark Notes

This workout consists of 10 rounds alternating between 20-second pull-up AMRAPs and 20-second push-up AMRAPs with 10-second rests. Base pull-up rate: elite 1 rep/sec, intermediate 0.7 rep/sec, recreational 0.5 rep/sec. Base push-up rate: elite 1.5 reps/sec, intermediate 1 rep/sec, recreational 0.7 reps/sec. Round 1-2 (fresh): Pull-ups 15-20, Push-ups 25-30 per round. Round 3-4 (1.1x fatigue): Pull-ups 13-18, Push-ups 22-27. Round 5-6 (1.2x fatigue): Pull-ups 12-16, Push-ups 20-25. Round 7-8 (1.4x fatigue): Pull-ups 10-14, Push-ups 18-21. Round 9-10 (1.6x fatigue): Pull-ups 9-12, Push-ups 15-19. Elite athlete (L10): ~170 total reps. Advanced (L8): ~145 total reps. Intermediate (L5): ~100 total reps. Beginner (L2): ~55 total reps. The 10-second rests provide minimal recovery, so fatigue accumulates significantly. Pull-ups will degrade faster than push-ups due to grip fatigue and higher skill requirement.

SWOD

10 ROUNDS:20 Second AMRAP: Pull Ups10 Second REST20 Second AMRAP: Push Ups10 Second REST

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 workout consists of 10 rounds alternating between 20-second pull-up AMRAPs and 20-second push-up AMRAPs with 10-second rests. Base pull-up rate: elite 1 rep/sec, intermediate 0.7 rep/sec, recreational 0.5 rep/sec. Base push-up rate: elite 1.5 reps/sec, intermediate 1 rep/sec, recreational 0.7 reps/sec. Round 1-2 (fresh): Pull-ups 15-20, Push-ups 25-30 per round. Round 3-4 (1.1x fatigue): Pull-ups 13-18, Push-ups 22-27. Round 5-6 (1.2x fatigue): Pull-ups 12-16, Push-ups 20-25. Round 7-8 (1.4x fatigue): Pull-ups 10-14, Push-ups 18-21. Round 9-10 (1.6x fatigue): Pull-ups 9-12, Push-ups 15-19. Elite athlete (L10): ~170 total reps. Advanced (L8): ~145 total reps. Intermediate (L5): ~100 total reps. Beginner (L2): ~55 total reps. The 10-second rests provide minimal recovery, so fatigue accumulates significantly. Pull-ups will degrade faster than push-ups due to grip fatigue and higher skill requirement.

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