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 33:00-25:00, intermediate athletes aim for 25:00-20:30, and beginners should focus on proper form over 20:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 25:00-20:30 (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 20:30 with good form, while advanced athletes can target 33:00-25:00. 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 Power Clean, Run. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:400m Run15 Power Cleans (135/95)15 Handstand Push Ups

Benchmark Times for WOD

Elite: <15:45
Advanced: 16:45-17:45
Intermediate: 19:00-20:30
Beginner: >33:00

Movements

Power Clean
Run

Benchmark Notes

This is a 5-round couplet with 400m run, 15 power cleans (135/95), and 15 handstand push-ups per round. Base times per round: 400m run = 75-120 sec, 15 power cleans = 30-45 sec (2-3 sec/rep), 15 HSPU = 120-180 sec (8-12 sec/rep in complex WODs). Round 1 (fresh): Run 90s + Clean 35s + HSPU 135s + transitions 15s = 275s. Round 2: Run 95s + Clean 38s + HSPU 145s + transitions 17s = 295s (1.07x fatigue). Round 3: Run 100s + Clean 42s + HSPU 160s + transitions 18s = 320s (1.16x fatigue). Round 4: Run 108s + Clean 46s + HSPU 175s + transitions 21s = 350s (1.27x fatigue). Round 5: Run 115s + Clean 50s + HSPU 190s + transitions 25s = 380s (1.38x fatigue). Total time for median athlete: 275+295+320+350+380 = 1620 seconds. Elite athletes (L10) complete in ~945s with superior pacing and minimal set breaks. Novice athletes (L1) take ~1980s with frequent breaks and slower movement times. The 15 HSPU per round will force significant set breaking for most athletes (3-5 sets), adding 30-60 seconds per round in rest time.

WOD

5 ROUNDS:400m Run15 Power Cleans (135/95)15 Handstand Push Ups

Difficulty:

N/A

Modality:

Time Distribution:

17:15Elite

21:30Target

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 5-round couplet with 400m run, 15 power cleans (135/95), and 15 handstand push-ups per round. Base times per round: 400m run = 75-120 sec, 15 power cleans = 30-45 sec (2-3 sec/rep), 15 HSPU = 120-180 sec (8-12 sec/rep in complex WODs). Round 1 (fresh): Run 90s + Clean 35s + HSPU 135s + transitions 15s = 275s. Round 2: Run 95s + Clean 38s + HSPU 145s + transitions 17s = 295s (1.07x fatigue). Round 3: Run 100s + Clean 42s + HSPU 160s + transitions 18s = 320s (1.16x fatigue). Round 4: Run 108s + Clean 46s + HSPU 175s + transitions 21s = 350s (1.27x fatigue). Round 5: Run 115s + Clean 50s + HSPU 190s + transitions 25s = 380s (1.38x fatigue). Total time for median athlete: 275+295+320+350+380 = 1620 seconds. Elite athletes (L10) complete in ~945s with superior pacing and minimal set breaks. Novice athletes (L1) take ~1980s with frequent breaks and slower movement times. The 15 HSPU per round will force significant set breaking for most athletes (3-5 sets), adding 30-60 seconds per round in rest time.

Generate Similar WODs

Create custom workouts based on your preferences

Try AI Generator

Analyze Any WOD

Get instant benchmarks, scaling & strategy

Analyze Now