What is a good time for WOD?

Good times for WOD depend on your fitness level: Elite athletes finish under 0:02, advanced athletes target 0:02-0:04, intermediate athletes aim for 0:04-0:06, and beginners should focus on proper form over 0:06.

What is considered a good WOD time?

A good WOD time for most CrossFit athletes is between 0:04-0:06 (intermediate level). Elite times are under 0:02, 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 0:06 with good form, while advanced athletes can target 0:02-0:04. 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 Sit-Up. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

12 Minute AMRAP:4 Toes to Bar10 Sit Ups3 Squat Snatch (135/95)

Benchmark Times for WOD

Elite: <0:10
Advanced: 0:09-0:08
Intermediate: 0:07-0:06
Beginner: >0:02

Movements

Sit-Up

Benchmark Notes

This is a 12-minute AMRAP with 4 Toes to Bar (1.5-2.5 sec/rep = 6-10 sec), 10 Sit Ups (1 sec/rep = 10 sec), and 3 Squat Snatch at 135/95 lbs (3.5-5 sec/rep = 10.5-15 sec). Fresh round time: 26.5-35 seconds plus 5-8 seconds transition time = 32-43 seconds per round. Round 1-2: 35-40 sec (1.0x), Round 3-4: 38-48 sec (1.1-1.2x fatigue), Round 5-6: 42-52 sec (1.2-1.3x), Round 7-8: 46-60 sec (1.3-1.5x), Round 9+: 53-70 sec (1.5-2.0x). Elite athletes complete 10-11 rounds, advanced 8-9 rounds, intermediate 6-7 rounds, beginners 3-4 rounds. The squat snatch is highly technical and becomes the limiting factor as fatigue sets in, with athletes needing longer rest between attempts and potential failed lifts in later rounds.

WOD

12 Minute AMRAP:4 Toes to Bar10 Sit Ups3 Squat Snatch (135/95)

Difficulty:

N/A

Modality:

Time Distribution:

0:08Elite

0:05Target

12:00Time 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 12-minute AMRAP with 4 Toes to Bar (1.5-2.5 sec/rep = 6-10 sec), 10 Sit Ups (1 sec/rep = 10 sec), and 3 Squat Snatch at 135/95 lbs (3.5-5 sec/rep = 10.5-15 sec). Fresh round time: 26.5-35 seconds plus 5-8 seconds transition time = 32-43 seconds per round. Round 1-2: 35-40 sec (1.0x), Round 3-4: 38-48 sec (1.1-1.2x fatigue), Round 5-6: 42-52 sec (1.2-1.3x), Round 7-8: 46-60 sec (1.3-1.5x), Round 9+: 53-70 sec (1.5-2.0x). Elite athletes complete 10-11 rounds, advanced 8-9 rounds, intermediate 6-7 rounds, beginners 3-4 rounds. The squat snatch is highly technical and becomes the limiting factor as fatigue sets in, with athletes needing longer rest between attempts and potential failed lifts in later rounds.

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