What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 33:00, advanced athletes target 33:00-26:00, intermediate athletes aim for 26:00-22:00, and beginners should focus on proper form over 22:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 26:00-22:00 (intermediate level). Elite times are under 33:00, 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 22:00 with good form, while advanced athletes can target 33:00-26:00. 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 Walking Lunge, Run. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

3 ROUNDS:700m Run100ft Walking Lunges20 Overhead MB Throw (20/14)*.*10ft/8ft throw against the wall.

Benchmark Times for WOD

Elite: <14:00
Advanced: 16:00-18:00
Intermediate: 20:00-22:00
Beginner: >33:00

Movements

Walking Lunge
Run

Benchmark Notes

This is a 3-round for-time workout with mixed modalities. Base calculations: 700m run = 2:30-3:30 fresh (150-210 sec), 100ft walking lunges (~50 steps) = 1:00-1:30 (60-90 sec), 20 overhead medicine ball throws = 40-60 sec. Round 1 totals: Run 180 sec + transition 5 sec + lunges 75 sec + transition 5 sec + MB throws 50 sec = 315 sec. Round 2 with 10% fatigue: Run 198 sec + lunges 83 sec + MB throws 55 sec + transitions = 346 sec. Round 3 with 20% fatigue: Run 216 sec + lunges 90 sec + MB throws 60 sec + transitions = 376 sec. Total base time: 1037 sec (17:17). Applied performance distribution with L10 at 840 sec (14:00 elite level), L5 median at 1320 sec (22:00), and L1 novice at 1980 sec (33:00). The workout heavily taxes the posterior chain and cardiovascular system, with lunges becoming increasingly difficult after running.

WOD

3 ROUNDS:700m Run100ft Walking Lunges20 Overhead MB Throw (20/14)*.*10ft/8ft throw against the wall.

Difficulty:

N/A

Modality:

Time Distribution:

17:00Elite

23:00Target

33:00Time Cap

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 3-round for-time workout with mixed modalities. Base calculations: 700m run = 2:30-3:30 fresh (150-210 sec), 100ft walking lunges (~50 steps) = 1:00-1:30 (60-90 sec), 20 overhead medicine ball throws = 40-60 sec. Round 1 totals: Run 180 sec + transition 5 sec + lunges 75 sec + transition 5 sec + MB throws 50 sec = 315 sec. Round 2 with 10% fatigue: Run 198 sec + lunges 83 sec + MB throws 55 sec + transitions = 346 sec. Round 3 with 20% fatigue: Run 216 sec + lunges 90 sec + MB throws 60 sec + transitions = 376 sec. Total base time: 1037 sec (17:17). Applied performance distribution with L10 at 840 sec (14:00 elite level), L5 median at 1320 sec (22:00), and L1 novice at 1980 sec (33:00). The workout heavily taxes the posterior chain and cardiovascular system, with lunges becoming increasingly difficult after running.

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