What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 18 reps, advanced athletes target 48 reps-18 reps, intermediate athletes aim for 86 reps-48 reps, and beginners should focus on proper form over hitting 86 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 86 reps-48 reps (intermediate level). Elite scores are over 18 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 86 reps with good form, while advanced athletes can target 48 reps-18 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 Run, Pull-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

14 Minute AMRAP:400m RunMAX REPS: Weighted Pull Ups (35/20)

Movements

Run
Pull-Up

Benchmark Notes

This is a 14-minute AMRAP with 400m runs followed by max weighted pull-ups (35/20lb). Since scoring is 'Reps', only weighted pull-ups count toward the score. Round breakdown: 400m run takes 75-120 seconds fresh, degrading by 5-10 seconds per round due to fatigue. Weighted pull-ups (35lb) take 2-3 seconds per rep fresh, increasing to 3-4 seconds in later rounds due to fatigue and grip issues. Round 1: 400m in 90s + transition 10s = 100s, leaving 740s for pull-ups. At 2.5s/rep = 30 pull-ups. Round 2: 400m in 95s + transition 10s = 105s, leaving 630s for pull-ups. At 2.7s/rep = 23 pull-ups. Round 3: 400m in 100s + transition 10s = 110s, leaving 415s for pull-ups. At 3s/rep = 14 pull-ups. Round 4: 400m in 105s + transition 10s = 115s, leaving 190s for pull-ups. At 3.2s/rep = 6 pull-ups. Total for elite athlete: 73 pull-ups. Applied progressive scaling down to 18 reps for L1 (beginner doing band-assisted or ring rows), accounting for longer run times and fewer pull-ups per round.

WOD

14 Minute AMRAP:400m RunMAX REPS: Weighted Pull Ups (35/20)

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 a 14-minute AMRAP with 400m runs followed by max weighted pull-ups (35/20lb). Since scoring is 'Reps', only weighted pull-ups count toward the score. Round breakdown: 400m run takes 75-120 seconds fresh, degrading by 5-10 seconds per round due to fatigue. Weighted pull-ups (35lb) take 2-3 seconds per rep fresh, increasing to 3-4 seconds in later rounds due to fatigue and grip issues. Round 1: 400m in 90s + transition 10s = 100s, leaving 740s for pull-ups. At 2.5s/rep = 30 pull-ups. Round 2: 400m in 95s + transition 10s = 105s, leaving 630s for pull-ups. At 2.7s/rep = 23 pull-ups. Round 3: 400m in 100s + transition 10s = 110s, leaving 415s for pull-ups. At 3s/rep = 14 pull-ups. Round 4: 400m in 105s + transition 10s = 115s, leaving 190s for pull-ups. At 3.2s/rep = 6 pull-ups. Total for elite athlete: 73 pull-ups. Applied progressive scaling down to 18 reps for L1 (beginner doing band-assisted or ring rows), accounting for longer run times and fewer pull-ups per round.

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