What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 19:30, advanced athletes target 19:30-15:00, intermediate athletes aim for 15:00-12:30, and beginners should focus on proper form over 12:30.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 15:00-12:30 (intermediate level). Elite times are under 19:30, 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 12:30 with good form, while advanced athletes can target 19:30-15:00. 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 Wall Ball, Kettlebell Swing, Double-Under. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

5 ROUNDS:30 Double Unders20 Wall Balls (20/14)10 Kettlebell Swings (70/53)

Benchmark Times for WOD

Elite: <8:30
Advanced: 9:30-10:30
Intermediate: 11:30-12:30
Beginner: >19:30

Movements

Wall Ball
Kettlebell Swing
Double-Under

Benchmark Notes

This is a 5-round for-time workout with 30 double-unders, 20 wall balls (20/14), and 10 kettlebell swings (70/53) per round. Base movement times: Double-unders: 0.5 sec/rep = 15 sec for 30 reps. Wall balls: 2.5 sec/rep = 50 sec for 20 reps. KB swings: 1.75 sec/rep = 17.5 sec for 10 reps. Round 1 base time: 82.5 seconds. Fatigue multipliers applied: Round 1: 1.0x = 82.5 sec, Round 2: 1.05x = 87 sec, Round 3: 1.15x = 95 sec, Round 4: 1.25x = 103 sec, Round 5: 1.4x = 115 sec. Total movement time: 482.5 seconds. Transitions between movements: 4 transitions per round × 5 rounds = 20 transitions at 3-6 seconds each = 100 seconds average. Rest between rounds from grip fatigue and metabolic stress: 10-15 seconds × 4 = 50 seconds. Total estimated time for average athlete: 632.5 seconds. Elite athletes (L10) complete in ~450 seconds with minimal transitions and fatigue. Recreational athletes (L1) take 1170+ seconds due to longer rest periods and movement inefficiency.

WOD

5 ROUNDS:30 Double Unders20 Wall Balls (20/14)10 Kettlebell Swings (70/53)

Difficulty:

N/A

Modality:

Time Distribution:

10:00Elite

13:00Target

19:30Time 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 5-round for-time workout with 30 double-unders, 20 wall balls (20/14), and 10 kettlebell swings (70/53) per round. Base movement times: Double-unders: 0.5 sec/rep = 15 sec for 30 reps. Wall balls: 2.5 sec/rep = 50 sec for 20 reps. KB swings: 1.75 sec/rep = 17.5 sec for 10 reps. Round 1 base time: 82.5 seconds. Fatigue multipliers applied: Round 1: 1.0x = 82.5 sec, Round 2: 1.05x = 87 sec, Round 3: 1.15x = 95 sec, Round 4: 1.25x = 103 sec, Round 5: 1.4x = 115 sec. Total movement time: 482.5 seconds. Transitions between movements: 4 transitions per round × 5 rounds = 20 transitions at 3-6 seconds each = 100 seconds average. Rest between rounds from grip fatigue and metabolic stress: 10-15 seconds × 4 = 50 seconds. Total estimated time for average athlete: 632.5 seconds. Elite athletes (L10) complete in ~450 seconds with minimal transitions and fatigue. Recreational athletes (L1) take 1170+ seconds due to longer rest periods and movement inefficiency.

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