Workout Description

Why This Workout Is Medium

This workout combines light loading (9/6kg wall-balls) with moderate volume across 3 rounds. While 90 double-unders per round is substantial and demands skill/coordination, the wall-ball shots are undemanding and provide brief recovery windows. The primary limiting factor is double-under consistency under fatigue, not strength. Average CrossFitters can complete this as prescribed in 8-12 minutes with manageable pacing, though some will need to break the double-unders into smaller sets.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep volume (90 double-unders and 30 wall-balls per round) tests muscular endurance, particularly in shoulders, legs, and grip. Fatigue accumulates across rounds, demanding sustained output.
• Endurance (7/10): For-time format with continuous movement across three rounds demands sustained cardiovascular output. The combination of wall-balls and double-unders maintains elevated heart rate throughout without extended recovery periods.
• Speed (7/10): For-time format incentivizes fast cycling and minimal transitions. Double-unders specifically reward quick footwork and wrist speed. Maintaining rapid pace across three rounds is critical for performance.
• Power (6/10): Wall-ball shots require explosive hip extension and shoulder drive. Double-unders demand rapid wrist and calf power. Both movements are ballistic, though not maximal-effort power output.
• Strength (3/10): Light wall-ball load (9/6 kg) emphasizes movement quality over maximal force. Minimal strength demand; primarily tests relative bodyweight strength endurance in lower body and shoulders.
• Flexibility (3/10): Wall-balls require basic shoulder mobility and hip depth. Double-unders demand minimal range of motion. Overall mobility demands are modest and within standard CrossFit movement patterns.

Movements

• Wall Ball
• Double-Under

Modality Profile

Wall Ball is a weighted movement (external load with medicine ball), classified as Weightlifting. Double-Under is a jump rope movement requiring bodyweight coordination skill, classified as Gymnastics. Two movements split evenly: 50% W, 50% G.