What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 120 reps, advanced athletes target 200 reps-120 reps, intermediate athletes aim for 280 reps-200 reps, and beginners should focus on proper form over hitting 280 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 280 reps-200 reps (intermediate level). Elite scores are over 120 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 280 reps with good form, while advanced athletes can target 200 reps-120 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, Thruster. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

20 ROUNDS:30 Seconds:7/5 Calorie BikeMAX: DB Thrusters (50/35)REST 60 Seconds

Movements

Air Bike
Thruster

Benchmark Notes

This workout is scored as total DB thrusters completed across 20 rounds of 30-second windows after bike calories. Analysis: Each round consists of 7/5 bike calories (taking 12-18 seconds for elite, 15-25 seconds for average athletes) followed by maximum DB thrusters with 50/35lb dumbbells. Time remaining for thrusters per round: Elite athletes have 12-18 seconds, average athletes have 5-15 seconds. DB thruster rate: 2-3 seconds per rep fresh, increasing to 3-4 seconds with fatigue. Round-by-round breakdown: Rounds 1-5: 3-4 thrusters per round (no fatigue), Rounds 6-10: 2-3 thrusters per round (moderate fatigue, 1.2x multiplier), Rounds 11-15: 1-2 thrusters per round (high fatigue, 1.5x multiplier), Rounds 16-20: 0-2 thrusters per round (severe fatigue, 2.0x multiplier, some athletes may only complete bike calories). Elite athletes average 2-3 reps per round across 20 rounds = 440+ reps. Average athletes manage 1-2 reps per round = 280 reps. Beginners struggle with heavy DB weight and may only complete 0-1 reps per round after bike work = 120 reps.

WOD

20 ROUNDS:30 Seconds:7/5 Calorie BikeMAX: DB Thrusters (50/35)REST 60 Seconds

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 is scored as total DB thrusters completed across 20 rounds of 30-second windows after bike calories. Analysis: Each round consists of 7/5 bike calories (taking 12-18 seconds for elite, 15-25 seconds for average athletes) followed by maximum DB thrusters with 50/35lb dumbbells. Time remaining for thrusters per round: Elite athletes have 12-18 seconds, average athletes have 5-15 seconds. DB thruster rate: 2-3 seconds per rep fresh, increasing to 3-4 seconds with fatigue. Round-by-round breakdown: Rounds 1-5: 3-4 thrusters per round (no fatigue), Rounds 6-10: 2-3 thrusters per round (moderate fatigue, 1.2x multiplier), Rounds 11-15: 1-2 thrusters per round (high fatigue, 1.5x multiplier), Rounds 16-20: 0-2 thrusters per round (severe fatigue, 2.0x multiplier, some athletes may only complete bike calories). Elite athletes average 2-3 reps per round across 20 rounds = 440+ reps. Average athletes manage 1-2 reps per round = 280 reps. Beginners struggle with heavy DB weight and may only complete 0-1 reps per round after bike work = 120 reps.

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