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 15:00-11:30, intermediate athletes aim for 11:30-9:30, and beginners should focus on proper form over 9:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 11:30-9:30 (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 9:30 with good form, while advanced athletes can target 15:00-11:30. 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 Thruster, Toes-to-Bar, Run. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

3 ROUNDS:400m Run21 Thrusters (95/65)9 Toes to Bar

Benchmark Times for WOD

Elite: <6:30
Advanced: 7:00-7:30
Intermediate: 8:30-9:30
Beginner: >15:00

Movements

Thruster
Toes-to-Bar
Run

Benchmark Notes

This is a classic 21-15-9 workout with high-intensity movements. Breaking down by round: Round 1 (fresh): 400m run takes 75-120 sec, 21 thrusters at 2.5-3 sec per rep = 52-63 sec, 9 toes-to-bar at 2-2.5 sec per rep = 18-22 sec, plus 15-20 sec transitions = 160-225 sec total. Round 2 (1.1x fatigue): 400m run becomes 82-132 sec, 15 thrusters = 41-52 sec, 9 toes-to-bar = 20-25 sec, transitions 15-20 sec = 158-229 sec. Round 3 (1.25x fatigue): 400m run becomes 94-150 sec, 9 thrusters = 28-34 sec, 9 toes-to-bar = 23-28 sec, transitions 15-20 sec = 160-232 sec. Total time ranges from 478 sec (elite) to 686 sec (recreational), with set breaking adding 20-40% time for intermediate/recreational athletes. L10 represents sub-6:30 elite time, L5 median around 9:30, L1 beginner/scaled around 15 minutes.

WOD

3 ROUNDS:400m Run21 Thrusters (95/65)9 Toes to Bar

Difficulty:

N/A

Modality:

Time Distribution:

7:15Elite

10:00Target

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.This is a classic 21-15-9 workout with high-intensity movements. Breaking down by round: Round 1 (fresh): 400m run takes 75-120 sec, 21 thrusters at 2.5-3 sec per rep = 52-63 sec, 9 toes-to-bar at 2-2.5 sec per rep = 18-22 sec, plus 15-20 sec transitions = 160-225 sec total. Round 2 (1.1x fatigue): 400m run becomes 82-132 sec, 15 thrusters = 41-52 sec, 9 toes-to-bar = 20-25 sec, transitions 15-20 sec = 158-229 sec. Round 3 (1.25x fatigue): 400m run becomes 94-150 sec, 9 thrusters = 28-34 sec, 9 toes-to-bar = 23-28 sec, transitions 15-20 sec = 160-232 sec. Total time ranges from 478 sec (elite) to 686 sec (recreational), with set breaking adding 20-40% time for intermediate/recreational athletes. L10 represents sub-6:30 elite time, L5 median around 9:30, L1 beginner/scaled around 15 minutes.

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