What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 168 reps, advanced athletes target 252 reps-168 reps, intermediate athletes aim for 336 reps-252 reps, and beginners should focus on proper form over hitting 336 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 336 reps-252 reps (intermediate level). Elite scores are over 168 reps, 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 336 reps with good form, while advanced athletes can target 252 reps-168 reps. 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 Thruster, Calorie Bike. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

14 ROUNDS:1 Minute CAP:7/5 Calorie BikeAMRAP: DB Thrusters (50/35)1 Minute REST

Movements

Thruster
Calorie Bike

Benchmark Notes

This workout consists of 14 rounds, each with 1 minute of bike calories (7/5 rx'd) followed by AMRAP DB Thrusters in remaining time, then 1 minute rest. Analysis: Round 1-2 (fresh): After 7 bike calories (~15-20 sec for average athlete), leaves 40-45 sec for thrusters. At 2.5 sec/rep fresh = ~16-18 reps per round. Rounds 3-6: Bike calories slow to 20-25 sec, thrusters slow to 3 sec/rep due to fatigue, yields ~12-13 reps per round. Rounds 7-10: Bike takes 25-30 sec, thrusters at 3.5-4 sec/rep with more set breaking, yields ~8-10 reps per round. Rounds 11-14: Significant fatigue, bike takes 30-35 sec, thrusters heavily broken at 4-5 sec/rep, yields ~5-7 reps per round. Total calculation: Elite (L9): 18×2 + 15×4 + 12×4 + 8×4 = 224 reps. Average (L5): 16×2 + 13×4 + 10×4 + 6×4 = 148 reps. Scaling across levels with 15-20% gaps between performance tiers, accounting for the significant cardiovascular and muscular endurance demands of this high-volume, time-constrained format.

WOD

14 ROUNDS:1 Minute CAP:7/5 Calorie BikeAMRAP: DB Thrusters (50/35)1 Minute 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 14 rounds, each with 1 minute of bike calories (7/5 rx'd) followed by AMRAP DB Thrusters in remaining time, then 1 minute rest. Analysis: Round 1-2 (fresh): After 7 bike calories (~15-20 sec for average athlete), leaves 40-45 sec for thrusters. At 2.5 sec/rep fresh = ~16-18 reps per round. Rounds 3-6: Bike calories slow to 20-25 sec, thrusters slow to 3 sec/rep due to fatigue, yields ~12-13 reps per round. Rounds 7-10: Bike takes 25-30 sec, thrusters at 3.5-4 sec/rep with more set breaking, yields ~8-10 reps per round. Rounds 11-14: Significant fatigue, bike takes 30-35 sec, thrusters heavily broken at 4-5 sec/rep, yields ~5-7 reps per round. Total calculation: Elite (L9): 18×2 + 15×4 + 12×4 + 8×4 = 224 reps. Average (L5): 16×2 + 13×4 + 10×4 + 6×4 = 148 reps. Scaling across levels with 15-20% gaps between performance tiers, accounting for the significant cardiovascular and muscular endurance demands of this high-volume, time-constrained format.

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