What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 8:30, advanced athletes target 8:30-7:00, intermediate athletes aim for 7:00-6:00, and beginners should focus on proper form over 6:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 7:00-6:00 (intermediate level). Elite times are under 8:30, 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 6:00 with good form, while advanced athletes can target 8:30-7:00. 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 Row, Dumbbell Push Press, Pull-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

21-15-9Row (calorie)DB Push Press (50/35)Pull Ups.21-15-9Row (calorie)Push UpsAlt Renegade Row (50/35)

Benchmark Times for WOD

Elite: <4:00
Advanced: 4:30-5:00
Intermediate: 5:30-6:00
Beginner: >8:30

Movements

Row
Dumbbell Push Press
Pull-Up
Push-Up

Benchmark Notes

This is a couplet-style workout with two separate 21-15-9 triplets. First triplet: Row calories, DB Push Press (50/35), Pull-ups. Second triplet: Row calories, Push-ups, Alt Renegade Row (50/35). Total movements: 90 row calories, 45 DB push press, 45 pull-ups, 90 push-ups, 45 alt renegade rows. Round 1 (21 reps each): Row 21 cal ~65-75 sec, DB push press ~50-60 sec, Pull-ups ~25-35 sec, transition 15 sec = ~155-185 sec. Then Row 21 cal ~65-75 sec, Push-ups ~25-30 sec, Alt renegade row ~60-70 sec, transition 10 sec = ~160-185 sec. Total Round 1: ~315-370 sec. Round 2 (15 reps): Fatigue multiplier 1.1x. Row 15 cal ~50-55 sec, DB push press ~35-40 sec, Pull-ups (breaking into smaller sets) ~25-30 sec, transition 15 sec = ~125-140 sec. Row 15 cal ~50-55 sec, Push-ups ~20-25 sec, Alt renegade row ~45-50 sec, transition 10 sec = ~125-140 sec. Total Round 2: ~250-280 sec. Round 3 (9 reps): Fatigue multiplier 1.2x. Row 9 cal ~30-35 sec, DB push press ~20-25 sec, Pull-ups (singles/doubles) ~20-25 sec, transition 15 sec = ~85-100 sec. Row 9 cal ~30-35 sec, Push-ups ~12-15 sec, Alt renegade row ~25-30 sec, transition 10 sec = ~77-90 sec. Total Round 3: ~162-190 sec. Overall workout time: Elite ~480 sec (8:00), Advanced ~540 sec (9:00), Intermediate ~600 sec (10:00), Recreational ~720+ sec (12:00+). Pull-ups and renegade rows create significant grip fatigue affecting later performance.