If you cannot run
Match the work time.
Enter your run distance and your usual pace. Choose the bike, rower, single-unders, or stairs, and use the returned time as a practical starting point.
WOD Scale Finder · beta
Need a different movement? Start here.
Find a practical way to keep the workout’s purpose when you need to swap a run or change a bar muscle-up. Use this as a starting point, then train the version you can control well.
How to use it
Start simple. Keep the workout useful.
This first version gives you two common paths: replace a run with a comparable work interval, or choose a bar-muscle-up option that matches what you are training for.
If you cannot do a bar muscle-up
Choose the right purpose.
Pick a progression to practice the transition, or use a conditioning substitute while being clear about what that option does not reproduce.
Scaling assistant · beta
Keep the purpose. Change the tool.
Use a transparent starting point for common substitutions in your WOD. The goal is to preserve the time domain, movement pattern where practical, and training intent—not to claim that every movement is identical.
Start with movement quality.
If pain, injury, unfamiliar equipment, or loss of control is part of the decision, pause and get a qualified coach or clinician’s guidance rather than relying on this tool.
How this beta works
- 01Preserve the intended time domain and the overall workout character first.
- 02Maintain sound mechanics before increasing load, volume, speed, range of motion, or skill.
- 03Use comparable aerobic time intervals instead of universal run-to-machine distance ratios.
Cardio substitution
Run → comparable work time
Distance on a bike or rower changes with model, resistance, terrain, and athlete skill. Enter your normal run pace; this tool protects the expected time interval instead.
Choose available equipment
Suggested starting prescription
Row for 2:00
Cyclical aerobic work with posterior-chain contribution.
Changes impact and running mechanics; maintains a comparable work interval.
Gymnastics substitution
Bar muscle-up → useful progression
A technical movement needs a progression, not a fake conversion. Choose the goal: practice a transition, preserve conditioning, or separate the pull and press.
Coach-guided starting point
Use a controlled jumping bar muscle-up progression.
- Preserves
- A bar transition and pressing pattern with a lower skill and strength demand.
- Changes
- The athlete receives assistance from the feet, so the strict pulling and turnover demand is lower.
- Rep guidance
- Start with the prescribed rep count only when each rep is controlled and repeatable; reduce reps if technique or the WOD time target breaks down.
This beta is an educational starting point, not medical or individual coaching advice. Record the modification used with your result. Scaling principles are informed by CrossFit: Substitutions and hitting the stimulus.
Use it in context
Open the WOD when you are ready to plan the full effort.
Relevant Hero WOD pages also show the Scale Finder after the prescription, alongside the time cap, equipment, and strategy notes for that workout.