What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 9:00, advanced athletes target 9:00-11:00, intermediate athletes aim for 11:00-13:00, and beginners should focus on proper form over 13:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 11:00-13:00 (intermediate level). Elite times are under 9:00, 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 13:00 with good form, while advanced athletes can target 9:00-11:00. 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 Row, Burpee Pull-Up, Step-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

100 Calorie Row50 Burpee Pull Ups50 Step Ups (24/20)100 Double Unders50 Burpee Pull Ups50 Step Ups (24/20)100 Calorie Row

Benchmark Times for WOD

Elite: <17:00
Advanced: 16:00-15:00
Intermediate: 14:00-13:00
Beginner: >9:00

Movements

Row
Burpee Pull-Up
Step-Up
Double-Under

Benchmark Notes

This chipper workout involves 100 cal row + 50 burpee pull ups + 50 step ups + 100 double unders + 50 burpee pull ups + 50 step ups + 100 cal row. Breaking down by segments: First 100 cal row (fresh): 240-360 sec. First 50 burpee pull ups: Each rep 5-7 sec = 250-350 sec (grip fatigue from rowing adds 20%). First 50 step ups: 1.5-2 sec per rep = 75-100 sec. 100 double unders (mid-workout): 0.6-0.8 sec per rep = 60-80 sec (fatigue factor). Second 50 burpee pull ups: Now heavily fatigued, 6-9 sec per rep = 300-450 sec. Second 50 step ups: Leg fatigue, 2-2.5 sec per rep = 100-125 sec. Final 100 cal row: Significantly slower due to full-body fatigue, 300-480 sec. Transitions: 6 transitions at 5-15 sec each = 30-90 sec total. Total fresh time estimate: 1355-1970 sec. Applied cumulative fatigue multipliers and set breaking patterns. Elite athletes maintain efficiency better, recreational athletes experience greater fatigue degradation and longer set breaks.