What is a good score for 30:00 - 45:00?

Good scores for 30:00 - 45:00 depend on your fitness level: Elite athletes achieve over 25 reps, advanced athletes target 45 reps-25 reps, intermediate athletes aim for 65 reps-45 reps, and beginners should focus on proper form over hitting 65 reps.

What is considered a good 30:00 - 45:00 score?

A good 30:00 - 45:00 score for most CrossFit athletes is between 65 reps-45 reps (intermediate level). Elite scores are over 25 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in 30:00 - 45:00?

Your 30:00 - 45:00 target should match your fitness level. Beginners should aim for around 65 reps with good form, while advanced athletes can target 45 reps-25 reps. Always prioritize proper movement over maximum reps.

How do I scale 30:00 - 45:00?

30:00 - 45:00 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 30:00 - 45:00 work?

30:00 - 45:00 primarily works the muscles involved in Burpee. This workout develops multiple fitness domains.

30:00 - 45:00 WOD - Scaling & Strategy

Workout Description

Complete as many reps as possible in 7 minutes of:• Burpees

Movements

Burpee

Benchmark Notes

For 7 minutes of max burpees: Base burpee time is 3-4 seconds per rep when fresh. However, in a 7-minute AMRAP, fatigue accumulates significantly. Minutes 1-2: ~4 sec/rep (fresh state), Minutes 3-4: ~4.5 sec/rep (15% slower due to cardiovascular fatigue), Minutes 5-6: ~5.5 sec/rep (40% slower as lactate builds), Minute 7: ~6.5+ sec/rep (65%+ slower, major form breakdown). Elite athletes (L10) can maintain better pace and complete ~115 reps. L9 athletes get ~105 reps. Working down through fitness levels, with L5 (median) achieving ~65 reps, and L1 (beginner) managing ~25 reps with frequent rest breaks.

30:00 - 45:00

Complete as many reps as possible in 7 minutes of:• Burpees

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.For 7 minutes of max burpees: Base burpee time is 3-4 seconds per rep when fresh. However, in a 7-minute AMRAP, fatigue accumulates significantly. Minutes 1-2: ~4 sec/rep (fresh state), Minutes 3-4: ~4.5 sec/rep (15% slower due to cardiovascular fatigue), Minutes 5-6: ~5.5 sec/rep (40% slower as lactate builds), Minute 7: ~6.5+ sec/rep (65%+ slower, major form breakdown). Elite athletes (L10) can maintain better pace and complete ~115 reps. L9 athletes get ~105 reps. Working down through fitness levels, with L5 (median) achieving ~65 reps, and L1 (beginner) managing ~25 reps with frequent rest breaks.

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