What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 180 reps, advanced athletes target 260 reps-180 reps, intermediate athletes aim for 340 reps-260 reps, and beginners should focus on proper form over hitting 340 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 340 reps-260 reps (intermediate level). Elite scores are over 180 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 340 reps with good form, while advanced athletes can target 260 reps-180 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 Air Bike, Box Jump. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

10 ROUNDS:1 Minute CAP:3 Box Jumps (24/20)MAX REPS: Bike (calorie)REST 1.5 Minute

Movements

Air Bike
Box Jump

Benchmark Notes

This is a 10-round interval workout with 1-minute work periods and 1.5-minute rest. Each round: 3 box jumps (24/20) followed by max calories on bike. Box jumps take ~6 seconds (3 reps × 2 sec/rep), leaving 54 seconds for bike calories. Fresh bike rate: 18-25 cal/min for average athletes. Round 1-2: 16-22 calories (fresh state). Round 3-4: 15-20 calories (slight fatigue, 1.1x multiplier). Round 5-6: 14-19 calories (building fatigue, 1.2x multiplier). Round 7-8: 13-17 calories (significant fatigue, 1.3x multiplier). Round 9-10: 11-15 calories (heavy fatigue, 1.5x multiplier). Total per round averages: L1: 18 cal/round × 10 = 180 calories, L5: 34 cal/round × 10 = 340 calories, L9: 50 cal/round × 10 = 500 calories. Elite athletes maintain higher power output longer with less degradation.

WOD

10 ROUNDS:1 Minute CAP:3 Box Jumps (24/20)MAX REPS: Bike (calorie)REST 1.5 Minute

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 10-round interval workout with 1-minute work periods and 1.5-minute rest. Each round: 3 box jumps (24/20) followed by max calories on bike. Box jumps take ~6 seconds (3 reps × 2 sec/rep), leaving 54 seconds for bike calories. Fresh bike rate: 18-25 cal/min for average athletes. Round 1-2: 16-22 calories (fresh state). Round 3-4: 15-20 calories (slight fatigue, 1.1x multiplier). Round 5-6: 14-19 calories (building fatigue, 1.2x multiplier). Round 7-8: 13-17 calories (significant fatigue, 1.3x multiplier). Round 9-10: 11-15 calories (heavy fatigue, 1.5x multiplier). Total per round averages: L1: 18 cal/round × 10 = 180 calories, L5: 34 cal/round × 10 = 340 calories, L9: 50 cal/round × 10 = 500 calories. Elite athletes maintain higher power output longer with less degradation.

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