What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 80 reps, advanced athletes target 120 reps-80 reps, intermediate athletes aim for 160 reps-120 reps, and beginners should focus on proper form over hitting 160 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 160 reps-120 reps (intermediate level). Elite scores are over 80 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 160 reps with good form, while advanced athletes can target 120 reps-80 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 Air Bike, Row. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

4 ROUNDS:.30 Second CAP:Max Calorie BikeREST 30 Seconds.4 Minute CAP:Max Calorie RowREST 1 Minutes.30 Second CAP:Max Alternating Single UndersREST 30 Seconds.4 Minute CAP:Max Calorie RowREST 1 Minute

Movements

Air Bike
Row

Benchmark Notes

This is a 4-round calorie accumulation workout. Round breakdown: Each round contains 30-sec bike (rest 30s), 4-min row (rest 1min), 30-sec single unders (rest 30s), 4-min row (rest 1min). Per round estimates: Bike 30s = 8-12 cals, Row 4min = 50-70 cals, Single unders ignored for calorie scoring, Row 4min = 50-70 cals. Total per round: 108-152 calories. Fresh state (Round 1): 130 cals. Fatigue applied: Round 2 (1.1x fatigue) = 25% drop to ~110 cals, Round 3 (1.2x fatigue) = 35% drop to ~100 cals, Round 4 (1.3x fatigue) = 45% drop to ~90 cals. Total workout range: Elite athletes 240+ calories (maintaining high output), intermediate 160-180 calories (moderate decline), beginners 80-120 calories (significant fatigue impact). Transitions minimal as equipment stays same.

WOD

4 ROUNDS:.30 Second CAP:Max Calorie BikeREST 30 Seconds.4 Minute CAP:Max Calorie RowREST 1 Minutes.30 Second CAP:Max Alternating Single UndersREST 30 Seconds.4 Minute CAP:Max Calorie RowREST 1 Minute

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 4-round calorie accumulation workout. Round breakdown: Each round contains 30-sec bike (rest 30s), 4-min row (rest 1min), 30-sec single unders (rest 30s), 4-min row (rest 1min). Per round estimates: Bike 30s = 8-12 cals, Row 4min = 50-70 cals, Single unders ignored for calorie scoring, Row 4min = 50-70 cals. Total per round: 108-152 calories. Fresh state (Round 1): 130 cals. Fatigue applied: Round 2 (1.1x fatigue) = 25% drop to ~110 cals, Round 3 (1.2x fatigue) = 35% drop to ~100 cals, Round 4 (1.3x fatigue) = 45% drop to ~90 cals. Total workout range: Elite athletes 240+ calories (maintaining high output), intermediate 160-180 calories (moderate decline), beginners 80-120 calories (significant fatigue impact). Transitions minimal as equipment stays same.

Generate Similar WODs

Create custom workouts based on your preferences

Try AI Generator

Analyze Any WOD

Get instant benchmarks, scaling & strategy

Analyze Now