Workout Description

Why This Workout Is Hard

While individual elements are moderate (24" box, 53lb KB, 50lb DBs), the high rep scheme (23) and continuous nature creates significant cumulative fatigue. The sequencing is particularly challenging - burpees into deadlifts taxes the posterior chain, while push-ups after deadlifts/rows challenges upper body endurance. Most athletes will take 20-25 minutes with forced breaks, especially in round 2.

Benchmark Times for Maud WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple sets of 23 reps across varied movements tests muscular endurance extensively, particularly challenging grip endurance with KB swings and DB movements.
• Endurance (7/10): High volume of movements performed for time across two rounds creates significant cardiovascular demand, especially with burpees and double-unders challenging breathing and heart rate.
• Speed (6/10): Quick transitions and efficient movement cycling are crucial for good times, especially with double-unders and bodyweight movements.
• Strength (4/10): Moderate loads in kettlebell swings and dumbbell movements provide some strength stimulus, but weight is submaximal for sustained work capacity.
• Power (4/10): Moderate power output needed for box step-ups, kettlebell swings, and double-unders, but fatigue limits explosive capacity.
• Flexibility (3/10): Basic mobility required for most movements, with slightly increased demands for burpees and kettlebell swings through hip extension.

Movements

• Push-Up
• Kettlebell Swing
• Burpee
• Sit-Up
• Dumbbell Deadlift
• Box Step-Up
• Double-Under

Scaling Options

WEIGHTS: KB swings (35/26 lb), DBs (35/20 lb for both deadlifts and rows). MOVEMENTS: Step-ups to 20/16 inch box, single-unders (69 reps) or alternating foot jumps (46 reps), push-ups from knees, bent-over rows with single DB, crunches instead of sit-ups. VOLUME: Option to reduce to 15 reps per movement or complete 1 round. TIME CAP: 25 minutes for most athletes.

Scaling Explanation

Scale if unable to maintain proper form on 10+ unbroken reps of any movement at prescribed weights, or if push-ups break down before 15 reps. Priority is maintaining consistent movement patterns and steady work rate throughout both rounds. Target intensity is 7/10 - you should be able to keep moving with minimal extended breaks. Rx athletes should finish between 15-20 minutes. Scale to finish within 25 minutes while keeping intensity high.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and mental toughness, typically lasting 15-25 minutes. The workout emphasizes full-body conditioning with a mix of lower body, pushing, pulling, and core movements. The high volume (368 total reps) and moderate loads create sustained metabolic stress while testing movement consistency.

Coach Insight

Break movements into manageable sets early - don't go unbroken in round 1. Suggested breaks: Box step-ups (12/11), KB swings (12/11), burpees (8/8/7), deadlifts (12/11), push-ups (8/8/7), double-unders (12/11), rows (12/11), sit-ups (12/11). Keep transitions under 10 seconds. Maintain neutral spine on all pulling/hinging movements. Watch for form breakdown on push-ups and rows as fatigue sets in. Consider alternating legs on box step-ups to distribute workload.

Benchmark Notes

This is a high-volume chipper-style workout with moderate loads. Analysis based on Helen/Annie benchmarks due to similar movement patterns and volume. Per Round Breakdown (Elite Male): - Box Step-Ups: 23 reps × 2 sec = 46 sec - KB Swings: 23 reps × 1.5 sec = 35 sec - Burpees: 23 reps × 3 sec = 69 sec - DB Deadlifts: 23 reps × 2 sec = 46 sec - Push-Ups: 23 reps × 1.5 sec = 35 sec - Double-Unders: 23 reps × 0.5 sec = 12 sec - DB Rows: 23 reps × 2 sec = 46 sec - Sit-Ups: 23 reps × 1.5 sec = 35 sec Base time per round: ~324 seconds Transitions between movements: 7 transitions × 5 sec = 35 sec Total per round: ~359 seconds Round 2 fatigue multiplier: 1.2x Projected elite times: Round 1: 359 sec Round 2: 431 sec Total elite time: ~790 seconds (13:10) Cross-referenced with Helen (which has similar KB swing volume and metabolic demand) and Annie (for double-under/sit-up pacing). This workout has approximately 1.5x the total volume of Helen, justifying the longer time domain. Final Targets (M/F): L10: 12:00 / 15:00 L5: 20:00 / 23:00 L1: 30:00 / 35:00

Modality Profile

Of 8 total movements: Gymnastics (3): Burpee, Push-Up, Sit-Up; Monostructural (1): Double-Under; Weightlifting (4): Box Step-Up, Kettlebell Swing, Dumbbell Deadlift, Dumbbell Bent Over Row. Rounded to nearest 10%: 3/8=37.5%→40% G, 1/8=12.5%→10% M, 4/8=50% W

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