What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 1.5 rounds, advanced athletes target 3.5 rounds-1.5 rounds, intermediate athletes aim for 5.5 rounds-3.5 rounds, and beginners should focus on proper form over hitting 5.5 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 5.5 rounds-3.5 rounds (intermediate level). Elite scores are over 1.5 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 5.5 rounds with good form, while advanced athletes can target 3.5 rounds-1.5 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 Thruster, Back Squat, Sit-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

15 Minute Cap:Find 5RM in Back SquatThen,20 Minute AMRAP:15 Thrusters @ 40% of 5RM15 Sit Ups400m Run

Movements

Thruster
Back Squat
Sit-Up
Run

Benchmark Notes

This is a 20-minute AMRAP with 15 thrusters at 40% of 5RM, 15 sit-ups, and 400m run per round. For movement analysis: Thrusters at 40% 5RM take ~2-3 seconds each (45-60 seconds total), sit-ups take ~1.5 seconds each (22-25 seconds), and 400m run takes 75-120 seconds. Total round time starts at ~3-4 minutes in round 1. Round breakdown with fatigue: Round 1 (fresh): 3:15, Round 2: 3:30 (+7%), Round 3: 3:45 (+15%), Round 4: 4:05 (+25%), Round 5: 4:25 (+35%), Round 6: 4:50 (+48%). Transitions between movements add 5-10 seconds per round. Elite athletes (L10) complete 10+ rounds maintaining sub-4 minute pace. Advanced athletes (L8-L9) get 8-9 rounds with increasing fatigue. Intermediate athletes (L5-L7) achieve 5-7 rounds as lactate accumulates significantly. Beginners (L1-L3) complete 1-3 rounds due to strength limitations on thrusters and cardiovascular demands of the triplet.

WOD

15 Minute Cap:Find 5RM in Back SquatThen,20 Minute AMRAP:15 Thrusters @ 40% of 5RM15 Sit Ups400m Run

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 20-minute AMRAP with 15 thrusters at 40% of 5RM, 15 sit-ups, and 400m run per round. For movement analysis: Thrusters at 40% 5RM take ~2-3 seconds each (45-60 seconds total), sit-ups take ~1.5 seconds each (22-25 seconds), and 400m run takes 75-120 seconds. Total round time starts at ~3-4 minutes in round 1. Round breakdown with fatigue: Round 1 (fresh): 3:15, Round 2: 3:30 (+7%), Round 3: 3:45 (+15%), Round 4: 4:05 (+25%), Round 5: 4:25 (+35%), Round 6: 4:50 (+48%). Transitions between movements add 5-10 seconds per round. Elite athletes (L10) complete 10+ rounds maintaining sub-4 minute pace. Advanced athletes (L8-L9) get 8-9 rounds with increasing fatigue. Intermediate athletes (L5-L7) achieve 5-7 rounds as lactate accumulates significantly. Beginners (L1-L3) complete 1-3 rounds due to strength limitations on thrusters and cardiovascular demands of the triplet.

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