What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 15:00, advanced athletes target 15:00-10:00, intermediate athletes aim for 10:00-7:40, and beginners should focus on proper form over 7:40.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 10:00-7:40 (intermediate level). Elite times are under 15:00, 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 7:40 with good form, while advanced athletes can target 15:00-10:00. 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 Wall Ball, Burpee. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

21-15-9Wall Balls (20/14)Burpees

Benchmark Times for WOD

Elite: <5:10
Advanced: 5:40-6:10
Intermediate: 6:50-7:40
Beginner: >15:00

Movements

Wall Ball
Burpee

Benchmark Notes

This is a classic 21-15-9 couplet with Wall Balls (20/14 lb) and Burpees. Breaking down by round: Round 1 (21 reps each): Wall balls at 2.5 sec/rep = 52.5 sec, transitions 3 sec, burpees at 3.5 sec/rep = 73.5 sec, transition 3 sec. Total: 132 sec. Round 2 (15 reps): Wall balls with 1.1x fatigue = 41.25 sec, burpees = 57.75 sec, transitions 6 sec. Total: 105 sec. Round 3 (9 reps): Wall balls with 1.2x fatigue = 27 sec, burpees = 37.8 sec, transitions 3 sec. Total: 67.8 sec. Base time for competent athlete: ~305 sec (5:05). Applied scaling: L1 (modified/scaled): 15:00, L2 (beginner): 12:00, L3 (novice): 10:00, L4: 8:40, L5 (average): 7:40, L6: 6:50, L7: 6:10, L8: 5:40, L9: 5:10. Elite times (L10) around 4:30-5:00.

WOD

21-15-9Wall Balls (20/14)Burpees

Difficulty:

N/A

Modality:

Time Distribution:

5:55Elite

8:10Target

15:00Time 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 classic 21-15-9 couplet with Wall Balls (20/14 lb) and Burpees. Breaking down by round: Round 1 (21 reps each): Wall balls at 2.5 sec/rep = 52.5 sec, transitions 3 sec, burpees at 3.5 sec/rep = 73.5 sec, transition 3 sec. Total: 132 sec. Round 2 (15 reps): Wall balls with 1.1x fatigue = 41.25 sec, burpees = 57.75 sec, transitions 6 sec. Total: 105 sec. Round 3 (9 reps): Wall balls with 1.2x fatigue = 27 sec, burpees = 37.8 sec, transitions 3 sec. Total: 67.8 sec. Base time for competent athlete: ~305 sec (5:05). Applied scaling: L1 (modified/scaled): 15:00, L2 (beginner): 12:00, L3 (novice): 10:00, L4: 8:40, L5 (average): 7:40, L6: 6:50, L7: 6:10, L8: 5:40, L9: 5:10. Elite times (L10) around 4:30-5:00.

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