What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 2.5 rounds, advanced athletes target 4 rounds-2.5 rounds, intermediate athletes aim for 5 rounds-4 rounds, and beginners should focus on proper form over hitting 5 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 5 rounds-4 rounds (intermediate level). Elite scores are over 2.5 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 rounds with good form, while advanced athletes can target 4 rounds-2.5 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 Dumbbell Power Clean, Wall Walk. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

14 Minute AMRAP:4 Wall Walks 8 Alternating Renegade Rows (50/35)12 DB Power Cleans (50/35)

Movements

Dumbbell Power Clean
Wall Walk

Benchmark Notes

14-minute AMRAP with Wall Walks (8-12s each), Alternating Renegade Rows (3-4s each), and DB Power Cleans (2.5-3s each). Round 1: Wall Walks 40s + Renegade Rows 28s + Power Cleans 32s + transitions 15s = 115s (1.95 min). Round 2-3: 1.1x fatigue = 126s each (2.1 min). Round 4-5: 1.2x fatigue = 138s each (2.3 min). Round 6: 1.3x fatigue = 149s (2.5 min). Elite athletes complete 7+ rounds with superior movement efficiency and minimal fatigue. Intermediate athletes achieve 5-6 rounds with moderate set breaking. Novice athletes complete 2-4 rounds with significant rest between movements and frequent set breaks on Wall Walks.

WOD

14 Minute AMRAP:4 Wall Walks 8 Alternating Renegade Rows (50/35)12 DB Power Cleans (50/35)

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.14-minute AMRAP with Wall Walks (8-12s each), Alternating Renegade Rows (3-4s each), and DB Power Cleans (2.5-3s each). Round 1: Wall Walks 40s + Renegade Rows 28s + Power Cleans 32s + transitions 15s = 115s (1.95 min). Round 2-3: 1.1x fatigue = 126s each (2.1 min). Round 4-5: 1.2x fatigue = 138s each (2.3 min). Round 6: 1.3x fatigue = 149s (2.5 min). Elite athletes complete 7+ rounds with superior movement efficiency and minimal fatigue. Intermediate athletes achieve 5-6 rounds with moderate set breaking. Novice athletes complete 2-4 rounds with significant rest between movements and frequent set breaks on Wall Walks.

Generate Similar WODs

Create custom workouts based on your preferences

Try AI Generator

Analyze Any WOD

Get instant benchmarks, scaling & strategy

Analyze Now