What is a good time for Zembiec?

Good times for Zembiec depend on your fitness level: Elite athletes finish under 60:00, advanced athletes target 60:00-50:01, intermediate athletes aim for 50:01-40:01, and beginners should focus on proper form over 40:01.

What is considered a good Zembiec time?

A good Zembiec time for most CrossFit athletes is between 50:01-40:01 (intermediate level). Elite times are under 60:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Zembiec?

Your Zembiec pace should match your fitness level. Beginners should aim to finish around 40:01 with good form, while advanced athletes can target 60:00-50:01. Always prioritize proper movement over speed.

How do I scale Zembiec?

Zembiec 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 Zembiec work?

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

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AI-powered WOD Insights

Workout Description

5 Rounds for Time 11 Back Squats (185/135 lb) 7 Burpee Pull-Ups (Strict) 400 meter Run

Why This Workout Is Hard

Hero WOD. 5 rounds combining heavy back squats (185lb), challenging strict burpee pull-ups, and running. Tests strength/strict skill/conditioning.

Benchmark Times for Zembiec

Elite: <60:00
Advanced: 60:00-50:01
Intermediate: 50:01-40:01
Beginner: >40:01

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Five rounds for time of 11 heavy back squats (185/135 lb), 7 strict burpee pull-ups, and a 400m run. The combination of heavy lifting, strict and complex calisthenics, and running creates a very demanding test of strength-biased conditioning.
Stamina (8/10): Cycling 11 heavy back squats, 7 strict burpee pull-ups, and a 400m run for 5 rounds will significantly tax leg/core stamina (squats), strict pulling/pushing stamina (strict burpee pull-ups), and running endurance.
Strength (8/10): Back squats at 185/135 lbs are a heavy load for 11 reps per round. Strict burpee pull-ups (strict push-up, jump to bar, strict pull-up) require very high levels of relative strength in multiple components. This WOD is very strength-dominant.
Speed (5/10): Maintaining a good running pace and cycling efficiently and safely through the heavy back squats and strict burpee pull-ups is crucial. Pacing for 5 demanding rounds is important.
Flexibility (4/10): Requires full squat depth for heavy back squats. Full range for strict pull-ups and push-ups. Basic mobility for burpees and running.
Power (4/10): While the burpee jump is explosive, the emphasis on strict pull-ups and controlled heavy squats reduces the overall power component compared to kipped versions. Driving up from heavy squats requires power.

Modality Profile

A G/M workout with a gymnastics component (Burpee Pull-Ups) and a monostructural component (Run).

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Five rounds for time of 11 heavy back squats (185/135 lb), 7 strict burpee pull-ups, and a 400m run. The combination of heavy lifting, strict and complex calisthenics, and running creates a very demanding test of strength-biased conditioning.
Stamina	8/10	Cycling 11 heavy back squats, 7 strict burpee pull-ups, and a 400m run for 5 rounds will significantly tax leg/core stamina (squats), strict pulling/pushing stamina (strict burpee pull-ups), and running endurance.
Strength	8/10	Back squats at 185/135 lbs are a heavy load for 11 reps per round. Strict burpee pull-ups (strict push-up, jump to bar, strict pull-up) require very high levels of relative strength in multiple components. This WOD is very strength-dominant.
Flexibility	4/10	Requires full squat depth for heavy back squats. Full range for strict pull-ups and push-ups. Basic mobility for burpees and running.
Power	4/10	While the burpee jump is explosive, the emphasis on strict pull-ups and controlled heavy squats reduces the overall power component compared to kipped versions. Driving up from heavy squats requires power.
Speed	5/10	Maintaining a good running pace and cycling efficiently and safely through the heavy back squats and strict burpee pull-ups is crucial. Pacing for 5 demanding rounds is important.