Workout Description

Why This Workout Is Medium

This workout presents moderate challenge through sustained effort over 10-15 minutes, but remains manageable for average CrossFitters. The light-moderate KB weight (70/35 lbs) on single-leg deadlifts isn't taxing, single unders are fundamental cardio, and v-ups provide midline work without significant interference between stations. The 6-round structure creates cumulative fatigue, but the ability to break each station into two sets and the lack of heavy loading or high-skill movements keeps this solidly in the moderate range. Most athletes complete as prescribed with strategic pacing.

Benchmark Times for Hop, Skip, and a Crunch

• Elite: <9:30
• Advanced: 10:30-11:45
• Intermediate: 13:00-14:00
• Beginner: >19:45

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (600 single unders, 120 v-ups, 60 single-leg deadlifts) tests muscular endurance across shoulders, core, and posterior chain throughout six rounds.
• Endurance (7/10): A 9-15 minute for-time effort with continuous jump rope, core work, and loaded movements creates sustained cardiovascular demand with minimal rest between rounds.
• Flexibility (6/10): V-ups require significant hamstring and hip flexor mobility, while single-leg deadlifts demand hip hinge range of motion and balance control under load.
• Speed (6/10): For-time format with target splits of 1:30-2:30 per round demands consistent cycling and quick transitions, clearing each station in two sets or less.
• Strength (4/10): Moderate kettlebell loading on single-leg deadlifts provides some strength demand, but the unilateral nature and rep scheme emphasize endurance over maximal force production.
• Power (2/10): Running step single unders lack the explosive demand of double-unders; v-ups and controlled deadlifts are rhythmic rather than explosive movements.

Movements

• Single-Under
• V-Up

Scaling Options

KB weight: 24/12 or 20/10 kg if balance compromised. V-ups: Scale to tuck-ups (knees and elbows meet) or single-leg v-ups for core work with less hip flexor demand. Running step singles: Reduce to 75 reps if jump rope cardio is limiting factor. Single-leg deadlifts: Substitute regular KB deadlifts (20 reps) or reduce to 8 reps per leg. Volume: Drop to 4-5 rounds if unable to maintain round times under 3 minutes.

Scaling Explanation

Scale if v-ups require more than 3 sets to complete, if you cannot maintain balance throughout single-leg deadlifts, or if breathing becomes labored during jump rope. Priority is maintaining continuous movement with good positions over hitting Rx weight or reps. Target finish time even when scaled should be 12-18 minutes maximum. If rounds exceed 3 minutes consistently, reduce volume or scale movements to preserve the intended moderate-intensity stimulus.

Intended Stimulus

Moderate-duration aerobic capacity workout targeting 9-15 minutes. Primarily glycolytic with oxidative component. Tests midline endurance and unilateral stability under accumulating fatigue. The combination of steady-state jump rope, high-rep core work, and single-leg loading creates compound fatigue that challenges breathing control and postural integrity.

Coach Insight

Pace the running step singles at a conversational rhythm - these are recovery, not a race. Break v-ups early and often (10-10 or 12-8) before hip flexors cramp; quality reps with full extension matter more than speed. On single-leg KB deadlifts, keep torso square to ground, drive through the heel, and switch legs each round (R-L-R-L-R-L pattern). Quick transitions between stations - have KB and space pre-positioned. Rounds 3-4 are typically hardest as core fatigue peaks. Breathing discipline is crucial; exhale hard through v-ups to reset breathing before deadlifts.

Benchmark Notes

Primary limiter is v-ups (midline endurance and skill breakdown under fatigue), followed by single-leg KB deadlift balance/stability. L1 (~21:00) assumes 3:30/round with scaled movements (step-ups instead of v-ups, lighter KB). L5 (~14:30) is solid intermediate pacing at 2:25/round, breaking v-ups into 10s, smooth single unders. L10 (~9:00) maintains sub-1:30 rounds with mostly unbroken v-ups, fast transitions, and no balance issues on single-leg work. Cumulative breathing and core fatigue accelerate in rounds 4-6.

Modality Profile

Single-Under is a gymnastics movement (bodyweight jump rope skill). V-Up is a gymnastics movement (bodyweight core exercise). Single Leg Kettlebell Deadlift is a weightlifting movement (external load with kettlebell). Breakdown: 2 gymnastics movements, 1 weightlifting movement = G: 33%, W: 67%, M: 0%