What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 43:00, advanced athletes target 43:00-31:30, intermediate athletes aim for 31:30-25:30, and beginners should focus on proper form over 25:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 31:30-25:30 (intermediate level). Elite times are under 43:00, 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 25:30 with good form, while advanced athletes can target 43:00-31:30. 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 Run, Push-Up, Sit-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

1400m Runthen 4 ROUNDS:5 Strict Pull Ups15 Kipping Pull Ups10 Hand Release Push Ups20 Push Ups40 Sit Upsthen 1400m Run

Benchmark Times for WOD

Elite: <20:00
Advanced: 21:00-22:00
Intermediate: 23:30-25:30
Beginner: >43:00

Movements

Run
Push-Up
Sit-Up

Benchmark Notes

This workout includes 1400m runs bookending 4 rounds of mixed gymnastics movements. Analysis: First 1400m run: 330-480 sec range (fresh state). Round 1-2 (fresh, 1.0x multiplier): 5 strict pull-ups at 2 sec each = 10 sec, 15 kipping pull-ups at 1.5 sec each = 22.5 sec, 10 hand release push-ups at 2 sec each = 20 sec, 20 push-ups at 1.2 sec each = 24 sec, 40 sit-ups at 1 sec each = 40 sec. Total per round: 116.5 sec + 15 sec transitions = 131.5 sec. Round 3-4 (fatigue 1.15x): 131.5 × 1.15 = 151 sec per round. Total gymnastics work: (131.5 × 2) + (151 × 2) = 565 sec. Second 1400m run (fatigued): Apply 15% fatigue multiplier for post-gymnastics = 380-552 sec. Total workout range: (330 + 565 + 380) = 1275 sec (elite) to (480 + 565 + 552) = 1597 sec (beginner), extending to 2580 sec for scaled athletes. Benchmarks calculated with 15-20% spreads between levels for medium-duration workout.