Workout Description

Why This Workout Is Medium

This descending rep scheme (50-25-12-6-3) creates natural breaks and recovery opportunities. While the volume is moderate (96 reps per movement), the movements don't significantly interfere with each other. The kettlebell weight is moderate, sit-ups are manageable, and double-unders require basic skill. Most average CrossFitters can maintain steady work with brief rest periods, likely completing this in 12-15 minutes.

Benchmark Times for Lawrence Virgilio

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (96 reps each) challenges local muscular endurance, particularly in hip extension, core, and shoulder stabilization.
• Endurance (7/10): Descending rep scheme maintains elevated heart rate throughout with combination of ballistic and bodyweight movements creating sustained cardiovascular demand.
• Speed (7/10): Quick transitions and fast cycling of movements, especially double-unders, are crucial for optimal performance.
• Power (6/10): Kettlebell swings are inherently power-focused movements, while double-unders require reactive power in ankle extension.
• Flexibility (5/10): Kettlebell swings demand good hip hinge mobility, while sit-ups require adequate thoracic extension and hip flexion.
• Strength (4/10): Moderate kettlebell load requires some strength, but focus is more on endurance than maximal force production.

Movements

• Kettlebell Swing
• Sit-Up
• Double-Under

Scaling Options

KB Weight: Scale to 20/12kg or 16/8kg if unable to maintain powerful hip drive for 15+ reps. Movement Subs: Single-unders (3:1 ratio), V-ups or crunches for sit-ups, Russian KB swings if overhead position is limited. Rep Scheme Option: 40-20-10-5 for all movements if endurance is limited. Alternative: Cap workout at 15 minutes and complete as many reps as possible within good form.

Scaling Explanation

Scale if unable to perform 20+ unbroken KB swings at prescribed weight or 25+ unbroken double-unders when fresh. Priority is maintaining explosive hip drive on KB swings and proper midline control throughout. Target time domain is 8-12 minutes - if projected time is over 15 minutes, scale load or movements. Athletes should feel significant posterior chain and core fatigue, but movement mechanics should not break down. Choose scaling options that allow for consistent work rate rather than extended breaks between sets.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with descending rep scheme. Primary focus is maintaining power output while managing fatigue. The workout tests local muscular endurance in posterior chain and core, while challenging cardiorespiratory capacity through double-unders. The descending rep scheme allows for initial high intensity followed by faster rounds as volume decreases.

Coach Insight

Break up the initial set of 50 KB swings into manageable sets (15-20 reps) to avoid early burnout. For sit-ups, maintain a steady rhythm and avoid rushing - form deterioration here will impact KB swing performance. On double-unders, aim for sets of 25+ in first round, then shorter sets as needed. Quick transitions between movements are crucial. As rounds get shorter, push the pace - the final three rounds should be unbroken and explosive. Watch for KB swing form breakdown - maintain full hip extension and avoid using arms to lift.

Benchmark Notes

This workout closely resembles Annie (50-40-30-20-10 double-unders + sit-ups) but with added kettlebell swings and a descending rep scheme of 50-25-12-6-3. Using Annie as our anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s). Breakdown by movement: - KB Swings (96 total): 1.5s/rep = 144s base - Sit-Ups (96 total): 1s/rep = 96s base - Double-Unders (96 total): 0.5s/rep = 48s base Base work time: 288s Fatigue considerations: - First round (50 reps): minimal fatigue (1.0x) - Second round (25 reps): slight fatigue (1.1x) - Third round (12 reps): moderate fatigue (1.2x) - Fourth/Fifth rounds (6/3 reps): maintaining pace Transitions: 4 movement changes × 3 movements × 5 rounds = ~60s total Compared to Annie, this workout has: - Similar total reps (288 vs 300) - Added KB swings increasing complexity - More transitions between movements Projected targets: Men: L10: 5:00 (300s) L5: 9:00 (540s) L1: 16:00 (960s) Women: L10: 5:30 (330s) L5: 10:00 (600s) L1: 18:00 (1080s) Women's times are ~10% slower due to lighter KB weight but similar movement patterns.

Modality Profile

Kettlebell Swing (W), Sit-Up (G), Double-Under (G). Three movements total: 2 gymnastics movements (Sit-Up, Double-Under) and 1 weightlifting movement (Kettlebell Swing). Using standard 33/33/34 split for balanced distribution.

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