Workout Description

Why This Workout Is Medium

Total reps = 300; bodyweight load factor = 0.5; expected finish ~8:00. Density = (300 × 0.5) / 8 = 18.75 units/min → 20 pts. Movement complexity: average of Sit-Up (20) and Double-Under (60) = 40 pts. Time domain 5–12 min → 80 pts. Base score = 20×0.4 + 40×0.3 + 80×0.3 = 44. Descending scheme modifier ×0.95 → 41.8 (~42), mapping to Medium.

Benchmark Times for Annie

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast rope turnover and quick sit-up cycling reward sharp transitions and high cadence.
• Stamina (7/10): High total reps (300) require continuous core and calf endurance without extended breaks.
• Endurance (6/10): Sustained, steady breathing for 5–10 minutes with heart rate elevated, especially during longer double-under sets.
• Power (4/10): Elastic rebound and timing on double-unders involve some spring, but not maximal explosiveness.
• Flexibility (2/10): Basic range of motion for sit-ups and light ankle/knee movement for jumping; no extreme mobility.
• Strength (1/10): No external loading; minimal absolute strength demand compared to barbell benchmarks.

Scaling Options

Scale to: 100-80-60-40-20 Single-Under + Sit-Up • 50-40-30-20-10 Double-Under with anchored Sit-Up • 30-25-20-15-10 Double-Under + 40-30-20-10-10 Sit-Up

Scaling Explanation

These options preserve the fast, cyclical stimulus by adjusting rope complexity and core volume so you keep moving and finish near the intended time domain.

Intended Stimulus

A fast, punchy sprint that taxes coordination and cadence while keeping your core firing. You should move almost nonstop, with brief, controlled breaks only if double-unders unravel. The best efforts feel smooth and rhythmic, breathing steady, with the final 20–10 sets accelerating to an all-out finish.

Coach Insight

Open with composure on the 50s; settle into a rhythm and avoid redlining early. As the reps descend, increase pace and finish hard. Main tip: Keep the rope mechanics relaxed—elbows in, wrists turning, small jumps. Common pitfalls: Going unbroken too soon, yanking the rope from the shoulders, sloppy sit-up standards, and wasting time with rope tangles.

Benchmark Notes

Faster times are better. Beginners may finish around 15–20 minutes, while intermediates aim for 8–10 minutes. Advanced athletes finish near 6–7 minutes, and elites around 5 minutes. Use these levels to pick a scale that keeps you moving and preserves the intended, fast feel.

Modality Profile

Half the work is monostructural jumping with the rope, and half is gymnastics via sit-ups. There is no external loading or weightlifting element. Time is split fairly evenly between quick double-under sets and fast-cycled sit-ups for most athletes.

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