What is a good score for SWOD?

Good scores for SWOD depend on your fitness level: Elite athletes achieve over 80 reps, advanced athletes target 120 reps-80 reps, intermediate athletes aim for 160 reps-120 reps, and beginners should focus on proper form over hitting 160 reps.

What is considered a good SWOD score?

A good SWOD score for most CrossFit athletes is between 160 reps-120 reps (intermediate level). Elite scores are over 80 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in SWOD?

Your SWOD target should match your fitness level. Beginners should aim for around 160 reps with good form, while advanced athletes can target 120 reps-80 reps. Always prioritize proper movement over maximum reps.

SWOD 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 SWOD work?

SWOD primarily works the muscles involved in Push-Up, Pull-Up. This workout develops multiple fitness domains.

SWOD WOD - Scaling & Strategy

Workout Description

10 ROUNDS:20 Second AMRAP: Pull Ups10 Second REST20 Second AMRAP: Push Ups10 Second REST

Movements

Push-Up
Pull-Up

Benchmark Notes

This workout consists of 10 rounds alternating between 20-second AMRAP pull-ups and 20-second AMRAP push-ups with 10-second rests. Movement analysis: Pull-ups in fresh state: 1-2 sec per rep, so 10-13 reps per 20-second window. Push-ups in fresh state: 1-1.5 sec per rep, so 13-20 reps per 20-second window. Fatigue progression: Rounds 1-2 (1.0x): Pull-ups 10-13, Push-ups 13-20. Rounds 3-4 (1.1x): Pull-ups 9-12, Push-ups 12-18. Rounds 5-6 (1.2x): Pull-ups 8-11, Push-ups 11-17. Rounds 7-8 (1.3x): Pull-ups 7-10, Push-ups 10-15. Rounds 9-10 (1.5x): Pull-ups 6-9, Push-ups 9-13. Total calculation for L5 (median): Pull-ups: 10+10+9+9+8+8+7+7+6+6 = 80 reps. Push-ups: 16+16+15+15+14+14+12+12+11+11 = 136 reps. Combined total: 216 reps. The 10-second rests are sufficient for brief recovery but insufficient to prevent cumulative fatigue. Grip fatigue from pull-ups affects push-up performance minimally. Performance spread from L1 (beginner) at 80 total reps to L10 (elite) at 260+ total reps reflects the wide range of upper body endurance capacity.

SWOD

10 ROUNDS:20 Second AMRAP: Pull Ups10 Second REST20 Second AMRAP: Push Ups10 Second REST

Difficulty:

N/A

Modality:

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 workout consists of 10 rounds alternating between 20-second AMRAP pull-ups and 20-second AMRAP push-ups with 10-second rests. Movement analysis: Pull-ups in fresh state: 1-2 sec per rep, so 10-13 reps per 20-second window. Push-ups in fresh state: 1-1.5 sec per rep, so 13-20 reps per 20-second window. Fatigue progression: Rounds 1-2 (1.0x): Pull-ups 10-13, Push-ups 13-20. Rounds 3-4 (1.1x): Pull-ups 9-12, Push-ups 12-18. Rounds 5-6 (1.2x): Pull-ups 8-11, Push-ups 11-17. Rounds 7-8 (1.3x): Pull-ups 7-10, Push-ups 10-15. Rounds 9-10 (1.5x): Pull-ups 6-9, Push-ups 9-13. Total calculation for L5 (median): Pull-ups: 10+10+9+9+8+8+7+7+6+6 = 80 reps. Push-ups: 16+16+15+15+14+14+12+12+11+11 = 136 reps. Combined total: 216 reps. The 10-second rests are sufficient for brief recovery but insufficient to prevent cumulative fatigue. Grip fatigue from pull-ups affects push-up performance minimally. Performance spread from L1 (beginner) at 80 total reps to L10 (elite) at 260+ total reps reflects the wide range of upper body endurance capacity.

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