What is a good time for Wyk?

Good times for Wyk depend on your fitness level: Elite athletes finish under 57:30, advanced athletes target 57:30-52:30, intermediate athletes aim for 52:30-45:00, and beginners should focus on proper form over 45:00.

What is considered a good Wyk time?

A good Wyk time for most CrossFit athletes is between 52:30-45:00 (intermediate level). Elite times are under 57:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Wyk?

Your Wyk pace should match your fitness level. Beginners should aim to finish around 45:00 with good form, while advanced athletes can target 57:30-52:30. Always prioritize proper movement over speed.

Wyk 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 Wyk work?

Wyk is a full-body workout that develops multiple fitness domains.

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Workout Description

5 Rounds for Time 5 Front Squats (225/155 lb) 5 Rope Climbs (15 ft) 400 meter Run (45/35 lb plate)

Why This Workout Is Very Hard

Hero WOD. 5 rounds combining heavy front squats (225lb), rope climbs, and loaded running. Demanding strength/skill/conditioning under load.

Benchmark Times for Wyk

Elite: <57:30
Advanced: 57:30-52:30
Intermediate: 52:30-45:00
Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Cycling 5 heavy front squats, 5 rope climbs, and a 400m loaded run for 5 rounds (total 25 FS, 25 RCs, 2km loaded run) will severely tax leg/core stamina (FS), upper body pulling/grip stamina (RCs), and full-body carrying/running stamina.
Strength (9/10): Front squats at 225/155 lbs are a very heavy load for 5 reps per round. Rope climbs require significant upper body pulling strength. Running with a 45/35 lb plate is a major strength endurance challenge. This WOD is very strength-dominant.
Endurance (8/10): Five rounds for time of 5 heavy front squats (225/155 lb), 5 rope climbs (15ft), and a 400m run with a 45/35 lb plate. This tests strength under fatigue, high-skill gymnastics, and loaded running endurance over multiple challenging rounds.
Power (6/10): Driving up from heavy front squats requires power. Explosive pulls on rope climbs also utilize power. Maintaining power output for lifts and climbs after loaded runs is key.
Flexibility (5/10): Requires excellent front rack and squat mobility for heavy front squats. Hip/shoulder mobility for rope climbs. Maintaining posture during loaded run.
Speed (4/10): Pacing the loaded runs and managing the heavy front squats and rope climbs safely and efficiently is paramount. This is not about raw speed per element but sustained high-level effort under load.

Modality Profile

A triplet combining one movement from each modality: Run (M), Front Squat (W), and Rope Climb (G). The stimulus is evenly distributed.

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If you enjoy Wyk, you might also like these similar CrossFit WODs:

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These WODs similar to Wyk share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Five rounds for time of 5 heavy front squats (225/155 lb), 5 rope climbs (15ft), and a 400m run with a 45/35 lb plate. This tests strength under fatigue, high-skill gymnastics, and loaded running endurance over multiple challenging rounds.
Stamina	9/10	Cycling 5 heavy front squats, 5 rope climbs, and a 400m loaded run for 5 rounds (total 25 FS, 25 RCs, 2km loaded run) will severely tax leg/core stamina (FS), upper body pulling/grip stamina (RCs), and full-body carrying/running stamina.
Strength	9/10	Front squats at 225/155 lbs are a very heavy load for 5 reps per round. Rope climbs require significant upper body pulling strength. Running with a 45/35 lb plate is a major strength endurance challenge. This WOD is very strength-dominant.
Flexibility	5/10	Requires excellent front rack and squat mobility for heavy front squats. Hip/shoulder mobility for rope climbs. Maintaining posture during loaded run.
Power	6/10	Driving up from heavy front squats requires power. Explosive pulls on rope climbs also utilize power. Maintaining power output for lifts and climbs after loaded runs is key.
Speed	4/10	Pacing the loaded runs and managing the heavy front squats and rope climbs safely and efficiently is paramount. This is not about raw speed per element but sustained high-level effort under load.