🏋️ CrossFit WOD Scaler
Scale any workout to your fitness level
Your Scaled Weights
Benchmark WOD Times
| WOD | Rx | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Fran | 21-15-9 Thrusters (95/65) + Pull-ups | 10-15 min | 5-8 min | 3-5 min | sub 2:30 |
| Grace | 30 Clean & Jerk (135/95) | 8-12 min | 4-6 min | 2-3 min | sub 1:30 |
| Murph | 1mi + 100PU/200PU/300SQ + 1mi | 55-70 min | 40-55 min | 30-40 min | sub 30 |
| Helen | 3 RFT: 400m/21KBS(53)/12PU | 15-20 min | 10-13 min | 8-10 min | sub 7:30 |
| Diane | 21-15-9 DL(225/155) + HSPU | 12-18 min | 6-10 min | 4-6 min | sub 3:00 |
How to Scale CrossFit Workouts
Scaling means adjusting the workout to maintain the intended stimulus while matching your current fitness level. A workout prescribed at 135-lb cleans is meant to be moderately heavy — roughly 60-70% of a strong athlete's max. If your clean max is 155 lbs, doing 135 lbs is 87% of your max — that is not moderate, that is near-maximal and will destroy the workout's intended pace. Scaling to 95-105 lbs (60-68% of your max) preserves the stimulus.
The general scaling rule: barbell movements should be 55-70% of your 1RM for metcons (workouts for time). Below 55% feels too easy and does not build strength stimulus. Above 70% forces you to break sets excessively and turns a metabolic conditioning workout into a strength workout.