What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 16:00, advanced athletes target 16:00-12:00, intermediate athletes aim for 12:00-9:00, and beginners should focus on proper form over 9:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 12:00-9:00 (intermediate level). Elite times are under 16:00, 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 9:00 with good form, while advanced athletes can target 16:00-12:00. 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 Deadlift, Handstand Push-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

9 ROUNDS:5 Handstand Push Ups5 Deadlifts (225/155)

Benchmark Times for WOD

Elite: <4:15
Advanced: 5:15-6:30
Intermediate: 7:45-9:00
Beginner: >16:00

Movements

Deadlift
Handstand Push-Up

Benchmark Notes

Benchmarks are based on the stored completed component rows: 9 rounds of 5 handstand push-ups and 5 deadlifts at 225 lb, totaling 45 HSPU and 45 deadlifts. A 5:21 finish means 321 seconds for 90 reps, or 3.57 seconds per rep including 17 movement transitions. This is strong, especially after the noted clean-and-jerk skill work, but it is closer to L8 than L10: L8 begins at 6:30 and L9 at 5:15, while L10 at 4:15 requires near-unbroken pressing, fast deadlift cycling, and extremely tight transitions across all 9 rounds.