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Guidelines for WOD scaling

2
Jul

Guidelines for WOD scaling

Here’s a copy of the table that we have posted on the gym whiteboard.
This way, if you’re following along at home you have a nice reference for how to scale conditioning workouts.

For scaling anything involving a barbell, each workout will prescribe a percentage of 1RM along with accompanying weights in accordance with each level.
For gymnastics & kettlebell movements, there will be a prescribed rep ability number. This means pick a level where, when fresh, you can do the prescribed number of reps for that movement.

As a general rule, the level you use for a given movement will not change until you get better at it.
The weights may change, but that’s because the intended stimulus for the workout will change.

 

Guidelines for CWOD levels
DL (1RM) SC&J (1RM) SN (1RM) KB row RKBS KBS (overhead) Atlas stone/KB clean (1RM) WB
L5 500#/325# 300#/200# 240#/160# 88#/53# 176#/124# 106#/70# 250#/160# stone
L4 420#/275# 250#/170# 200#/135# 70#/44# 140#/106# 88#/53# 215#/142# stone
L3 335#/225# 200#/135# 155#/100# 53#/35# 106#/70# 70#/44# 175#/130# stone 20#/14# to 12’/10′
L2.5 142#/90# stone
L2 250#/165# 150#/100# 100#/65# 44#/26# 70#/53# 53#/35# 115#/70# stone 20#/14# to 10’/9′
L1 165#/100# 100#/65# substitute SC&T 35#/18# 53#/35# 35#/26# 35#/26# KB clean 14#/10# to 10’/9′
L0 <165#/100# <100#/65# substitute SC&T <35#/18# <53#/35# <35#/26# <35#/26# KB clean 10#/6# to 10’/9′
Dip RC HSPU (kip) HSPU (strict) TTB/KTE Pistol MU (rings) LPU
L5 full ROM w/kip 6″/4″ deficit
L4 weighted dip touch beam from standing position, legless on way up 6″/4″ deficit w/kip 3″/0″ deficit weighted pistol MU – strict or kip
L3 strict ring dip touch beam from standing position, w/legs 3″/0″ deficit w/kip 0″/-2″ deficit TTB or KTE, strict pistol – comp standards jumping MU L-pull-up w/static L-sit
L2.5 0″/-2″ deficit w/kip -2″ deficit (men) pistol – light assistance L-pull-up w/dynamic L-sit
L2 strict bar dip halfway to beam from standing position, w/legs piked push-up (toes on box) piked push-up (toes on box) TTB or KTE w/kip pistol – heavy assistance MU w/leg assistance tuck-sit StrPU
L1 band-assisted bar dip pull from supine to standing, light leg assistance piked push-up (knees on box) piked push-up (knees on box) hanging knee raise reverse lunge MU transition w/leg assistance APU
L0 push-up – scale as needed pull from supine to standing, heavy leg assistance push-up – scale as needed push-up – scale as needed ring row air squat x2 ring row ring row
Pull-up BMU/C2B Jump rope BXJ Run 400m Run 1600m Row 500m Row 2k
L5 strict BMU 6 sec/triple-under BXJ 56″/40″ sub-1:00/1:10 sub-5:00/6:00 sub-1:20/1:35 sub-6:30/7:30
L4 WPU (C2B) BMU w/kip 12 sec/triple-under BXJ 48″/36″ sub-1:10/1:20 sub-6:00/7:00 sub-1:30/1:45 sub-7:00/8:00
L3 WPU (strict) strict C2B 2 sec/double-under BXJ 40″/30″ sub-1:20/1:30 sub-7:00/8:00 sub-1:40/2:00 sub-7:45/8:45
L2.5 BXJ 36″/27″ sub-1:30/1:45 sub-8:00/9:00 sub-1:50/2:15 sub-8:30/9:45
L2 StrPU or KPU kipping C2B max DU, capped at 3 sec/Rx’d rep BXJ 30″/24″ sub-1:45/2:00 sub-9:00/10:00 sub-2:00/2:30 sub-9:00/10:30
L1 APU band-assisted StrC2B 3x singles BXJ 24″/20″ sub-2:00/2:20 sub-10:00/12:00 sub-2:30/3:00 sub-10:30/12:00
L0 ring row ring row w/1-sec hold @ top Max singles, capped at 3 sec/Rx’d DU rep Step-up 24″/20″ or less >2:00/2:20 >10:00/12:00 >2:30/3:00 >10:30/12:00

 

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