WOD 0449

Fitness / WOD

25 min clock × 5 rounds. Score: total reps.

Row, 50 seconds, 40 seconds, 30 seconds, 20 seconds, 10 seconds monostructural

Rest 10 sec

Rest 20 sec

Rest 30 sec

Rest 40 sec

Rest 50 sec

Works: quadriceps · also biceps, calves, glutes, hamstrings, lower back, middle back

Time left25:00Tap start. The clock begins after a three-second count.

Total reps0

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Calculator

How many reps you had left, turned into a share of your max and a weight for the bar.

Calculator

Log a set with reps left in the tank and see the max it points to.

Calculator

A set to failure, and what that strength looks like from one rep to ten.