What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 40 reps, advanced athletes target 64 reps-40 reps, intermediate athletes aim for 88 reps-64 reps, and beginners should focus on proper form over hitting 88 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 88 reps-64 reps (intermediate level). Elite scores are over 40 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 88 reps with good form, while advanced athletes can target 64 reps-40 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 Lateral Burpee Box Jump, Devil Press. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

4 ROUNDS:2 Minute AMRAP:6 Devil Press (50/35)4 Lateral Burpee Box Jumps (24/20)1 Minute REST

Movements

Lateral Burpee Box Jump
Devil Press

Benchmark Notes

This workout consists of 4 rounds of 2-minute AMRAPs with 1-minute rest between rounds. Each round contains 6 Devil Press (50/35) + 4 Lateral Burpee Box Jumps (24/20). Devil Press: ~4 seconds per rep fresh (complex movement with two dumbbells, clean to overhead press). Lateral Burpee Box Jump: ~5-6 seconds per rep fresh (burpee + lateral movement + box jump). Round 1 (fresh): 6 Devil Press (24 sec) + 4 Box Jumps (20 sec) = 44 seconds + transitions (6 sec) = 50 seconds total. Remaining 70 seconds allows partial second set: 6 more Devil Press (24 sec) + 4 more Box Jumps (20 sec) + transition (6 sec) = 20 reps total. Round 2 (1.1x fatigue): Similar pace with slight degradation = 18-19 reps. Round 3 (1.2x fatigue): Noticeable slowdown = 16-17 reps. Round 4 (1.3x fatigue): Significant fatigue = 14-16 reps. Elite athletes (L10): 22+20+18+16 = 76+ reps. Recreational athletes (L1): 12+10+9+9 = 40 reps. The 1-minute rest between rounds prevents complete recovery but allows some lactate clearance.

WOD

4 ROUNDS:2 Minute AMRAP:6 Devil Press (50/35)4 Lateral Burpee Box Jumps (24/20)1 Minute REST

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 workout consists of 4 rounds of 2-minute AMRAPs with 1-minute rest between rounds. Each round contains 6 Devil Press (50/35) + 4 Lateral Burpee Box Jumps (24/20). Devil Press: ~4 seconds per rep fresh (complex movement with two dumbbells, clean to overhead press). Lateral Burpee Box Jump: ~5-6 seconds per rep fresh (burpee + lateral movement + box jump). Round 1 (fresh): 6 Devil Press (24 sec) + 4 Box Jumps (20 sec) = 44 seconds + transitions (6 sec) = 50 seconds total. Remaining 70 seconds allows partial second set: 6 more Devil Press (24 sec) + 4 more Box Jumps (20 sec) + transition (6 sec) = 20 reps total. Round 2 (1.1x fatigue): Similar pace with slight degradation = 18-19 reps. Round 3 (1.2x fatigue): Noticeable slowdown = 16-17 reps. Round 4 (1.3x fatigue): Significant fatigue = 14-16 reps. Elite athletes (L10): 22+20+18+16 = 76+ reps. Recreational athletes (L1): 12+10+9+9 = 40 reps. The 1-minute rest between rounds prevents complete recovery but allows some lactate clearance.

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