What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 40:00, advanced athletes target 40:00-31:00, intermediate athletes aim for 31:00-25:30, 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 31:00-25:30 (intermediate level). Elite times are under 40:00, 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 40:00-31:00. 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 Bar Muscle-Up, Push-Up, Run. This workout develops muscular endurance.

Workout Description

5 ROUNDS:5 Bar Muscle Ups20 Push Ups400m Run20 Pull Ups5 Handstand Push Ups400m Run

Why This Workout Is Very Hard

This workout combines high-skill movements (bar muscle-ups, handstand push-ups) with significant volume across 5 rounds. The bar muscle-ups will severely tax grip and shoulders early, making the subsequent pull-ups extremely challenging. The 800m total running per round creates substantial fatigue accumulation. Most average CrossFitters will need to scale the muscle-ups and HSPU, and the continuous nature with minimal rest makes this a brutal combination requiring advanced skills under extreme fatigue.

Benchmark Times for WOD

Elite: <20:00
Advanced: 21:00-22:00
Intermediate: 23:30-25:30
Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): High volume upper body work (25 bar muscle ups, 100 push ups, 100 pull ups, 25 HSPUs) will severely test muscular endurance.
Endurance (8/10): Five rounds with 800m total running per round creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
Flexibility (7/10): Bar muscle ups demand shoulder mobility and hip flexibility, while handstand push ups require overhead range of motion and wrist flexibility.
Strength (6/10): Bar muscle ups and handstand push ups require significant relative strength, though bodyweight movements limit maximum force production.
Speed (6/10): Maintaining consistent pace across five rounds with minimal rest between movements and runs is crucial for performance.
Power (4/10): Bar muscle ups require explosive hip drive and coordination, but high volume format reduces pure power emphasis.

Movements

Bar Muscle-Up
Push-Up
Run
Pull-Up
Handstand Push-Up

Benchmark Notes

This is a high-volume gymnastics and running workout with 5 rounds of complex movements. Breaking down by round with fatigue multipliers: Round 1 (fresh): Bar muscle-ups 5×4sec=20s, push-ups 20×1.5sec=30s, 400m run 90s, pull-ups 20×1.5sec=30s, HSPU 5×8sec=40s, 400m run 90s, transitions 30s = 330s total. Round 2: 1.1x multiplier = 363s. Round 3: 1.2x = 396s. Round 4: 1.3x = 429s. Round 5: 1.5x = 495s. Total: 2013s base time. The combination of bar muscle-ups (highly technical) and handstand push-ups (shoulder intensive) creates significant fatigue accumulation. The dual 400m runs per round (4000m total) add substantial aerobic demand. This workout is similar to Amanda (muscle-up focused) but with much higher volume and running component. Amanda anchors show L10: 420-480s, L5: 720-840s, L1: 1080-1380s, but this workout has 2.5x the muscle-ups plus significant running volume, justifying 2.5-3x longer times. Elite athletes (L10) should complete in 20-21 minutes, average CrossFitters (L5) in 25-26 minutes, and beginners (L1) in 35-40 minutes. Final targets - L10: 1200s (20:00), L5: 1530s (25:30), L1: 2400s (40:00).

Modality Profile

4 out of 5 movements are gymnastics (Bar Muscle-Up, Push-Up, Pull-Up, Handstand Push-Up) and 1 is monostructural (Run). No weightlifting movements present.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Five rounds with 800m total running per round creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
Stamina	9/10	High volume upper body work (25 bar muscle ups, 100 push ups, 100 pull ups, 25 HSPUs) will severely test muscular endurance.
Strength	6/10	Bar muscle ups and handstand push ups require significant relative strength, though bodyweight movements limit maximum force production.
Flexibility	7/10	Bar muscle ups demand shoulder mobility and hip flexibility, while handstand push ups require overhead range of motion and wrist flexibility.
Power	4/10	Bar muscle ups require explosive hip drive and coordination, but high volume format reduces pure power emphasis.
Speed	6/10	Maintaining consistent pace across five rounds with minimal rest between movements and runs is crucial for performance.