What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 2.5 reps, advanced athletes target 3.8 reps-2.5 reps, intermediate athletes aim for 4.8 reps-3.8 reps, and beginners should focus on proper form over hitting 4.8 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 4.8 reps-3.8 reps (intermediate level). Elite scores are over 2.5 reps, 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 4.8 reps with good form, while advanced athletes can target 3.8 reps-2.5 reps. 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 Push-Up, Kettlebell Swing, Wall Walk. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

20 Minute AMRAP:400m Run3 ROUNDS:5 Strict Pull Ups10 Push Ups15 KB Swings (53/35).REST 2 Minutes.8 Minute AMRAP:5 Pull Ups5 Wall Walks

Movements

Push-Up
Kettlebell Swing
Wall Walk
Run
Pull-Up

Benchmark Notes

This is a complex two-part AMRAP scored as rounds + reps. Part 1 (20 min): 400m run + 3 rounds of (5 strict pull-ups, 10 push-ups, 15 KB swings 53/35). Part 2 (8 min): 5 pull-ups + 5 wall walks. Movement breakdown: 400m run = 75-120 sec, strict pull-ups = 2-3 sec/rep (harder than kipping), push-ups = 1-1.5 sec/rep, KB swings = 1.5-2 sec/rep, wall walks = 15-25 sec/rep. Part 1 cycle time: Run (90-105 sec) + 3 rounds of bodyweight work (5×3 + 10×1.5 + 15×2 = 60 sec per round, 180 sec total) + transitions (30 sec) = 300-315 sec per full cycle. In 20 minutes (1200 sec), athletes complete 3.5-4 full cycles. Part 2: Pull-ups (2 sec/rep) + wall walks (20 sec/rep) = 110 sec per round. In 8 minutes (480 sec), complete 4-4.5 rounds. Total: 7.5-8.5 rounds for elite, scaling down with fatigue multipliers (1.2x by round 3, 1.4x by round 5) and accounting for grip fatigue from strict pull-ups affecting later movements.

WOD

20 Minute AMRAP:400m Run3 ROUNDS:5 Strict Pull Ups10 Push Ups15 KB Swings (53/35).REST 2 Minutes.8 Minute AMRAP:5 Pull Ups5 Wall Walks

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 complex two-part AMRAP scored as rounds + reps. Part 1 (20 min): 400m run + 3 rounds of (5 strict pull-ups, 10 push-ups, 15 KB swings 53/35). Part 2 (8 min): 5 pull-ups + 5 wall walks. Movement breakdown: 400m run = 75-120 sec, strict pull-ups = 2-3 sec/rep (harder than kipping), push-ups = 1-1.5 sec/rep, KB swings = 1.5-2 sec/rep, wall walks = 15-25 sec/rep. Part 1 cycle time: Run (90-105 sec) + 3 rounds of bodyweight work (5×3 + 10×1.5 + 15×2 = 60 sec per round, 180 sec total) + transitions (30 sec) = 300-315 sec per full cycle. In 20 minutes (1200 sec), athletes complete 3.5-4 full cycles. Part 2: Pull-ups (2 sec/rep) + wall walks (20 sec/rep) = 110 sec per round. In 8 minutes (480 sec), complete 4-4.5 rounds. Total: 7.5-8.5 rounds for elite, scaling down with fatigue multipliers (1.2x by round 3, 1.4x by round 5) and accounting for grip fatigue from strict pull-ups affecting later movements.

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