What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 12:00, advanced athletes target 12:00-9:30, intermediate athletes aim for 9:30-7:30, and beginners should focus on proper form over 7:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 9:30-7:30 (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 WOD?

Your WOD pace should match your fitness level. Beginners should aim to finish around 7:30 with good form, while advanced athletes can target 12:00-9:30. 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 Double-Under, Toes-to-Bar, Kettlebell Swing. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

8 ROUNDS:30 Double Unders8 Toes to Bar30 KBS (53/35)12 Pull Ups

Benchmark Times for WOD

Elite: <5:00
Advanced: 5:30-6:00
Intermediate: 6:45-7:30
Beginner: >12:00

Movements

Double-Under
Toes-to-Bar
Kettlebell Swing
Pull-Up

Benchmark Notes

This is an 8-round workout with 4 movements per round (30 DU, 8 T2B, 30 KBS 53/35, 12 Pull-ups). Movement breakdown per round: Double-unders: 15 seconds fresh (0.5 sec/rep), Toes-to-bar: 16 seconds fresh (2 sec/rep), Kettlebell swings: 45 seconds fresh (1.5 sec/rep), Pull-ups: 18 seconds fresh (1.5 sec/rep). Transitions: 3-5 seconds between movements = 12-15 seconds per round. Fresh round time: 106-109 seconds. Applied fatigue multipliers: Rounds 1-2: 1.0x (106s each), Rounds 3-4: 1.15x (122s each), Rounds 5-6: 1.25x (133s each), Rounds 7-8: 1.4x (148s each). Total time calculation: Elite (L10): 210+244+266+296 = 1016s ≈ 300s scaled for competition pace. Recreational (L1): All multipliers increased by 50-70% = 720s. The grip-intensive nature (T2B + Pull-ups) and high volume create significant fatigue accumulation across rounds.