What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 0.5 rounds, advanced athletes target 1.5 rounds-0.5 rounds, intermediate athletes aim for 2.5 rounds-1.5 rounds, and beginners should focus on proper form over hitting 2.5 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 2.5 rounds-1.5 rounds (intermediate level). Elite scores are over 0.5 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in WOD?

Your WOD target should match your fitness level. Beginners should aim for around 2.5 rounds with good form, while advanced athletes can target 1.5 rounds-0.5 rounds. Always prioritize proper movement over maximum reps.

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 Front Squat, Handstand Push-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

14 Minute AMRAP:10-9-8-7-6-5-4-3-2-1Handstand Push Ups1-2-3-4-5-6-7-8-9-10Front Squat (135/95)

Movements

Front Squat
Handstand Push-Up

Benchmark Notes

This is a 14-minute AMRAP with descending handstand push-ups (10-9-8-7-6-5-4-3-2-1) paired with ascending front squats (1-2-3-4-5-6-7-8-9-10). Each round contains 10 HSPUs and 10 front squats for 20 total reps. Round 1 analysis: 10 HSPUs at 4 sec each = 40 sec (fresh), 10 front squats (135/95) at 2.5 sec each = 25 sec, plus 5 sec transition = 70 sec total. Round 2: HSPUs get harder (9 reps but fatigue 1.1x) = 9×4×1.1 = 39.6 sec, front squats (2 reps) = 2×2.5×1.1 = 5.5 sec, transition = 5 sec, total = 50 sec. Subsequent rounds follow similar pattern with increasing HSPU fatigue (key limiting factor) and varying front squat volume. Elite athletes (L10) complete 5+ rounds, advanced (L8-L9) get 4-4.5 rounds, intermediate (L5-L6) achieve 2.5-3 rounds, beginners (L1-L2) struggle to complete 1 full round due to HSPU difficulty. The descending/ascending format creates unique pacing challenges where early rounds are HSPU-limited but later rounds balance out.

WOD

14 Minute AMRAP:10-9-8-7-6-5-4-3-2-1Handstand Push Ups1-2-3-4-5-6-7-8-9-10Front Squat (135/95)

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 is a 14-minute AMRAP with descending handstand push-ups (10-9-8-7-6-5-4-3-2-1) paired with ascending front squats (1-2-3-4-5-6-7-8-9-10). Each round contains 10 HSPUs and 10 front squats for 20 total reps. Round 1 analysis: 10 HSPUs at 4 sec each = 40 sec (fresh), 10 front squats (135/95) at 2.5 sec each = 25 sec, plus 5 sec transition = 70 sec total. Round 2: HSPUs get harder (9 reps but fatigue 1.1x) = 9×4×1.1 = 39.6 sec, front squats (2 reps) = 2×2.5×1.1 = 5.5 sec, transition = 5 sec, total = 50 sec. Subsequent rounds follow similar pattern with increasing HSPU fatigue (key limiting factor) and varying front squat volume. Elite athletes (L10) complete 5+ rounds, advanced (L8-L9) get 4-4.5 rounds, intermediate (L5-L6) achieve 2.5-3 rounds, beginners (L1-L2) struggle to complete 1 full round due to HSPU difficulty. The descending/ascending format creates unique pacing challenges where early rounds are HSPU-limited but later rounds balance out.

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