Workout Description

Why This Workout Is Medium

The sprint time domain (sub-4 minutes) and unbroken requirement create significant cardiovascular intensity, but the low total volume (120 DUs, 40 KB movements) and light-moderate loads (24/16kg single KB) keep this accessible. The KB hang clean & jerk adds technical complexity, and continuous work without rest builds fatigue, but average CrossFitters should complete this as prescribed. The short duration prevents extreme fatigue accumulation, and while challenging to maintain pace, it doesn't approach the difficulty of higher-volume or heavier benchmark WODs.

Benchmark Times for Double Jeopardy

• Elite: <2:44
• Advanced: 2:54-3:10
• Intermediate: 3:30-3:50
• Beginner: >6:20

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Sub-one-minute round target demands maximal cycling speed on both movements with virtually no rest, making this a true sprint workout.
• Power (8/10): Double-unders and kettlebell hang clean and jerks are inherently explosive movements requiring rapid, repeated force production throughout all rounds.
• Stamina (7/10): Unbroken requirement for 120 total double-unders and 40 kettlebell movements demands significant shoulder, grip, and leg muscular stamina throughout.
• Endurance (4/10): Four-minute sprint format creates elevated heart rate and breathing demands but insufficient duration for true aerobic endurance testing.
• Flexibility (4/10): Hang clean and jerk demands adequate shoulder, hip, and ankle mobility for proper receiving positions and overhead lockout.
• Strength (3/10): Moderate kettlebell load requires strength but far from maximal effort; emphasis is on movement proficiency under accumulating fatigue.

Movements

• Double-Under

Scaling Options

Reduce KB to 20kg/12kg or 16kg/12kg for newer athletes. Substitute 60 single-unders or 20 double-unders if you can't maintain 30 unbroken. Consider 3 rounds instead of 4 if completing in over 6 minutes. Break KB into 5-5 if needed while keeping double-unders unbroken. Advanced athletes can increase to 32kg/24kg to maintain sub-5 minute time domain.

Scaling Explanation

Scale if you can't string 20+ double-unders consistently or if KB weight compromises clean catch position or overhead stability. Target is completing workout in 4-6 minutes while maintaining movement quality. Priority is preserving the sprint stimulus - better to reduce load/reps and move fast than grind slowly with Rx weight. Scale if you're resting more than 15 seconds between movements or if grip is completely failing.

Intended Stimulus

High-intensity sprint lasting 3-5 minutes. Primarily glycolytic energy system with phosphagen contribution. Tests ability to maintain technical precision (double-unders) and explosive power (KB complex) under rapidly accumulating fatigue. Mental challenge of staying unbroken while breathing becomes difficult.

Coach Insight

Attack this fast but controlled. Double-unders are your rest - stay relaxed and rhythmic, let wrists do the work. On KB, use aggressive hip extension on the clean, catch in quarter squat, then smooth dip-drive on jerk. If doing single arm, alternate every 5 reps or every rep for balanced fatigue. Transition quickly but don't panic - 10 seconds between movements is acceptable. Most athletes slow down round 3 when grip and shoulders fatigue. Chalk up before starting and maintain breathing rhythm even when it gets uncomfortable.

Benchmark Notes

Primary limiter is double-under efficiency and the ability to sustain unbroken KB hang clean & jerks (24 kg). L1 (~6:40) reflects a beginner who breaks sets and has slower transitions. L5 (~4:00) is an intermediate athlete who maintains unbroken double-unders but slows on KB work in rounds 3-4. L10 (~2:40) is an elite athlete with smooth, fast double-unders (20s) and efficient KB cycling (18-20s), hitting the <1 min/round target consistently.

Modality Profile

Double-Under is a gymnastics movement (bodyweight jump rope coordination skill). Kettlebell Hang Clean And Jerk is a weightlifting movement (external load). With 2 unique movements split between these two modalities, the breakdown is 50% Gymnastics and 50% Weightlifting.