What is a good time for 400M Walking Lunges?

Good times for 400M Walking Lunges depend on your fitness level: Elite athletes finish under 45:00, advanced athletes target 45:00-30:00, intermediate athletes aim for 30:00-25:00, and beginners should focus on proper form over 25:00.

What is considered a good 400M Walking Lunges time?

A good 400M Walking Lunges time for most CrossFit athletes is between 30:00-25:00 (intermediate level). Elite times are under 45:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do 400M Walking Lunges?

Your 400M Walking Lunges pace should match your fitness level. Beginners should aim to finish around 25:00 with good form, while advanced athletes can target 45:00-30:00. Always prioritize proper movement over speed.

How do I scale 400M Walking Lunges?

400M Walking Lunges 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 400M Walking Lunges work?

400M Walking Lunges primarily works the muscles involved in Walking Lunge. This workout develops multiple fitness domains.

400M Walking Lunges WOD - Scaling & Strategy

Workout Description

400M WALKING LUNGES FOR TIME

Benchmark Times for 400M Walking Lunges

Elite: <17:00
Advanced: 19:00-21:00
Intermediate: 23:00-25:00
Beginner: >45:00

Movements

Walking Lunge

Benchmark Notes

400M walking lunges for time analysis: Walking lunges are typically 36-40 inches per rep, so 400M (1312 feet) requires approximately 393-437 lunges. Using 415 lunges average. Fresh walking lunge pace: 1.5-2 sec per rep. However, this high volume creates significant fatigue patterns: Reps 1-100: 1.5 sec/rep (150 sec), Reps 101-200: 1.8 sec/rep + 15 sec rest (195 sec), Reps 201-300: 2.2 sec/rep + 30 sec rest (250 sec), Reps 301-415: 2.8 sec/rep + 45 sec rest (367 sec). Total base time: 962 seconds. Adding movement degradation due to quad/glute fatigue (+15%), balance challenges on single leg (+10%), and mental fatigue in final 100 reps (+8%): 962 × 1.33 = 1280 seconds for elite level. Distribution across levels accounts for conditioning differences, with recreational athletes taking 2.5-3x longer due to more frequent rest breaks and slower pace.

400M Walking Lunges

400M WALKING LUNGES FOR TIME

Difficulty:

N/A

Modality:

Time Distribution:

20:00Elite

26:00Target

45:00Time 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.400M walking lunges for time analysis: Walking lunges are typically 36-40 inches per rep, so 400M (1312 feet) requires approximately 393-437 lunges. Using 415 lunges average. Fresh walking lunge pace: 1.5-2 sec per rep. However, this high volume creates significant fatigue patterns: Reps 1-100: 1.5 sec/rep (150 sec), Reps 101-200: 1.8 sec/rep + 15 sec rest (195 sec), Reps 201-300: 2.2 sec/rep + 30 sec rest (250 sec), Reps 301-415: 2.8 sec/rep + 45 sec rest (367 sec). Total base time: 962 seconds. Adding movement degradation due to quad/glute fatigue (+15%), balance challenges on single leg (+10%), and mental fatigue in final 100 reps (+8%): 962 × 1.33 = 1280 seconds for elite level. Distribution across levels accounts for conditioning differences, with recreational athletes taking 2.5-3x longer due to more frequent rest breaks and slower pace.

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