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

Good times for 30:00 - 45:00 depend on your fitness level: Elite athletes finish under 12:00, advanced athletes target 12:00-10:00, intermediate athletes aim for 10:00-8:00, and beginners should focus on proper form over 8:00.

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

A good 30:00 - 45:00 time for most CrossFit athletes is between 10:00-8:00 (intermediate level). Elite times are under 12:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do 30:00 - 45:00?

Your 30:00 - 45:00 pace should match your fitness level. Beginners should aim to finish around 8:00 with good form, while advanced athletes can target 12:00-10:00. Always prioritize proper movement over speed.

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 Toes-to-Bar, Double-Under. This workout develops muscular endurance.

Workout Description

12 ROUNDS:6 Toes to Bar30 Double UndersCap at 12 Minutes

Why This Workout Is Hard

This workout creates significant grip and core fatigue accumulation through continuous work. Twelve rounds of toes-to-bar followed immediately by double-unders means no grip recovery, and the 12-minute cap forces a pace of roughly 1 minute per round. The combination of high-skill gymnastics movement under fatigue with coordination-demanding jump rope creates multiple failure points. Most athletes will hit grip failure and struggle with toes-to-bar consistency mid-workout.

Benchmark Times for 30:00 - 45:00

Elite: <5:00
Advanced: 5:30-6:00
Intermediate: 7:00-8:00
Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of toes to bar (72 total reps) will heavily tax grip and core stamina, while double unders add leg stamina demands.
Endurance (7/10): Twelve rounds with a 12-minute cap creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
Flexibility (6/10): Toes to bar demands significant shoulder mobility, hip flexion, and thoracic extension to achieve full range of motion effectively.
Speed (6/10): Fast cycling between movements and maintaining quick double under pace is crucial for completing 12 rounds within the time cap.
Power (4/10): Double unders require moderate explosive hip extension and coordination, while toes to bar has some kipping power component.
Strength (3/10): Toes to bar requires moderate pulling and core strength, but primarily tests strength endurance rather than maximal force production.

Movements

Toes-to-Bar
Double-Under

Benchmark Notes

This workout consists of 12 rounds of 6 Toes-to-Bar + 30 Double-Unders with a 12-minute cap. I'll analyze this using Annie (50-40-30-20-10 double-under + sit-up) as the closest anchor, which has L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Toes-to-Bar take 1.5-2.5 sec per rep when fresh, Double-Unders take 0.5 sec per rep in rhythm. Per round fresh times: 6 T2B = 9-15 sec, 30 DU = 15 sec, transitions = 2-3 sec, total ~26-33 sec per round. However, significant fatigue accumulates over 12 rounds. Rounds 1-3: 1.0x multiplier = 30 sec/round, Rounds 4-6: 1.15x = 35 sec/round, Rounds 7-9: 1.3x = 40 sec/round, Rounds 10-12: 1.5x = 45 sec/round. Total projected times: Elite (L10): 450 sec, but the 12-minute (720 sec) cap means many athletes will hit the time cap rather than complete all rounds. Adjusting for the cap effect and comparing to Annie's double-under component, elite athletes should complete in 300-330 sec, intermediate in 480 sec, and beginners will likely hit the 720 sec cap. Final targets: L10: 300-330 sec, L5: 480 sec, L1: 720 sec (capped).

Modality Profile

Both Toes-to-Bar and Double-Under are gymnastics movements - bodyweight coordination skills requiring no external load

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Twelve rounds with a 12-minute cap creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
Stamina	8/10	High volume of toes to bar (72 total reps) will heavily tax grip and core stamina, while double unders add leg stamina demands.
Strength	3/10	Toes to bar requires moderate pulling and core strength, but primarily tests strength endurance rather than maximal force production.
Flexibility	6/10	Toes to bar demands significant shoulder mobility, hip flexion, and thoracic extension to achieve full range of motion effectively.
Power	4/10	Double unders require moderate explosive hip extension and coordination, while toes to bar has some kipping power component.
Speed	6/10	Fast cycling between movements and maintaining quick double under pace is crucial for completing 12 rounds within the time cap.