What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 18:00, advanced athletes target 18:00-13:00, intermediate athletes aim for 13:00-10:30, and beginners should focus on proper form over 10:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 13:00-10:30 (intermediate level). Elite times are under 18:00, 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 10:30 with good form, while advanced athletes can target 18:00-13:00. 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 Handstand Push-Up, Deadlift. 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: <6:30
Advanced: 7:30-8:30
Intermediate: 9:30-10:30
Beginner: >18:00

Movements

Handstand Push-Up
Deadlift

Benchmark Notes

This is a 9-round couplet with 5 Handstand Push-Ups and 5 Deadlifts (225/155) per round, totaling 45 reps of each movement. Round-by-round breakdown: Rounds 1-2 (fresh state): HSPU ~3 sec/rep, Deadlifts ~2.5 sec/rep, transitions ~5 sec = ~35 sec/round. Rounds 3-4 (light fatigue 1.15x): HSPU breakdown starts, ~40 sec/round. Rounds 5-6 (moderate fatigue 1.25x): Significant HSPU breakdown into singles, grip fatigue affects deadlifts, ~45 sec/round. Rounds 7-8 (heavy fatigue 1.4x): HSPU mostly singles with rest, deadlift pace slows, ~52 sec/round. Round 9 (peak fatigue 1.6x): Maximum breakdown, ~60 sec/round. Total time calculation: (2×35) + (2×40) + (2×45) + (2×52) + (1×60) = 404 seconds base time. Added buffer for grip transitions, chalk breaks, and individual pacing variations brings elite time to ~390 seconds. Applied standard CrossFit time distribution: elite levels separated by 15-20%, recreational levels by larger margins to account for scaling and skill differences.