What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 40:00, advanced athletes target 40:00-33:00, intermediate athletes aim for 33:00-29:00, and beginners should focus on proper form over 29:00.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 33:00-29:00 (intermediate level). Elite times are under 40:00, 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 29:00 with good form, while advanced athletes can target 40:00-33:00. 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 Push-Up, Sit-Up, Pull-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

1K ROW100 Pull Ups100 Push Ups100 Sit Ups100 Squats to Medicine Ball1K Row

Benchmark Times for WOD

Elite: <21:00
Advanced: 23:00-25:00
Intermediate: 27:00-29:00
Beginner: >40:00

Movements

Push-Up
Sit-Up
Pull-Up

Benchmark Notes

This is a classic chipper-style workout with two 1K rows bookending 400 bodyweight movements. Movement breakdown: 1K Row baseline: 195-270 sec. First 1K row (fresh): Elite 195s, recreational 270s. Bodyweight movements in sequence: 100 Pull-ups: Sets of 15-10-8-5-3-2-2-1-1... = 1.5 sec/rep base + fatigue + breaks = 210-420s. 100 Push-ups: 1 sec/rep base, fatigued from pull-ups = 120-240s. 100 Sit-ups: 1 sec/rep, relatively fresh = 110-180s. 100 Squats to Med Ball: 1.5 sec/rep + ball pickup = 160-240s. Transitions between movements: 4 transitions × 5-15 sec = 20-60s total. Second 1K row (heavily fatigued): +30-50% slower than first = 255-405s. Total calculation: Elite (L10): 195+210+120+110+160+20+255 = 1070s. Advanced (L9): 1070×1.18 = 1260s. Intermediate (L7): 1070×1.74 = 1860s. Recreational (L1): 270+420+240+180+240+60+405 = 1815s, scaled to 2400s for true beginners. The workout heavily taxes grip strength and cardiovascular capacity, with the second row being the major differentiator between skill levels.

WOD

1K ROW100 Pull Ups100 Push Ups100 Sit Ups100 Squats to Medicine Ball1K Row

Difficulty:

N/A

Modality:

Time Distribution:

24:00Elite

30:00Target

40:00Time 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.This is a classic chipper-style workout with two 1K rows bookending 400 bodyweight movements. Movement breakdown: 1K Row baseline: 195-270 sec. First 1K row (fresh): Elite 195s, recreational 270s. Bodyweight movements in sequence: 100 Pull-ups: Sets of 15-10-8-5-3-2-2-1-1... = 1.5 sec/rep base + fatigue + breaks = 210-420s. 100 Push-ups: 1 sec/rep base, fatigued from pull-ups = 120-240s. 100 Sit-ups: 1 sec/rep, relatively fresh = 110-180s. 100 Squats to Med Ball: 1.5 sec/rep + ball pickup = 160-240s. Transitions between movements: 4 transitions × 5-15 sec = 20-60s total. Second 1K row (heavily fatigued): +30-50% slower than first = 255-405s. Total calculation: Elite (L10): 195+210+120+110+160+20+255 = 1070s. Advanced (L9): 1070×1.18 = 1260s. Intermediate (L7): 1070×1.74 = 1860s. Recreational (L1): 270+420+240+180+240+60+405 = 1815s, scaled to 2400s for true beginners. The workout heavily taxes grip strength and cardiovascular capacity, with the second row being the major differentiator between skill levels.

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