What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 15:00, advanced athletes target 15:00-10:00, intermediate athletes aim for 10:00-8:00, and beginners should focus on proper form over 8:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 10:00-8:00 (intermediate level). Elite times are under 15:00, 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 8:00 with good form, while advanced athletes can target 15:00-10:00. 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 Push-Up, Toes-to-Bar, Double-Under. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:30 Double Unders20 Push Ups10 Toes to Bar

Benchmark Times for WOD

Elite: <5:30
Advanced: 6:00-6:30
Intermediate: 7:00-8:00
Beginner: >15:00

Movements

Push-Up
Toes-to-Bar
Double-Under

Benchmark Notes

5 rounds of 30 Double Unders + 20 Push Ups + 10 Toes to Bar. Fresh state times: Double Unders 15 sec (30 x 0.5), Push Ups 25 sec (20 x 1.25), Toes to Bar 20 sec (10 x 2.0) = 60 sec per round. Fatigue multipliers: Round 1-2: 1.0x (60 sec), Round 3: 1.15x (69 sec), Round 4: 1.2x (72 sec), Round 5: 1.3x (78 sec). Transitions between movements: 3-5 sec per transition x 2 transitions = 6-10 sec per round average. Total base time: 60 + 60 + 69 + 72 + 78 + 40 sec transitions = 379 sec for elite. Applied scaling: L9=330 (elite), L8=360, L7=390, L6=420, L5=480 (median), L4=540, L3=600, L2=720, L1=900 (scaled/beginner with longer breaks and potential movement modifications).

WOD

5 ROUNDS:30 Double Unders20 Push Ups10 Toes to Bar

Difficulty:

N/A

Modality:

Time Distribution:

6:15Elite

8:30Target

15:00Time 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.5 rounds of 30 Double Unders + 20 Push Ups + 10 Toes to Bar. Fresh state times: Double Unders 15 sec (30 x 0.5), Push Ups 25 sec (20 x 1.25), Toes to Bar 20 sec (10 x 2.0) = 60 sec per round. Fatigue multipliers: Round 1-2: 1.0x (60 sec), Round 3: 1.15x (69 sec), Round 4: 1.2x (72 sec), Round 5: 1.3x (78 sec). Transitions between movements: 3-5 sec per transition x 2 transitions = 6-10 sec per round average. Total base time: 60 + 60 + 69 + 72 + 78 + 40 sec transitions = 379 sec for elite. Applied scaling: L9=330 (elite), L8=360, L7=390, L6=420, L5=480 (median), L4=540, L3=600, L2=720, L1=900 (scaled/beginner with longer breaks and potential movement modifications).

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