Workout Description

Why This Workout Is Medium

While double-unders and burpees are both challenging movements, the descending rep scheme of double-unders (50-40-30-20-10) provides natural breaks and recovery opportunities. The consistent 10-rep burpee sets are manageable, and the workout's total volume isn't excessive. Most CrossFit athletes can complete this in 8-12 minutes without scaling, though the combination will create moderate cardiovascular fatigue.

Benchmark Times for Regionals 10.4 (Canada)

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast double-under cycling and quick burpee transitions are crucial. Success depends heavily on maintaining high-speed movement patterns.
• Endurance (7/10): High-volume double-unders combined with burpees creates sustained cardiovascular demand. The descending rep scheme allows for intensity but provides brief natural rest periods.
• Stamina (6/10): Repeated burpee sets tax muscular endurance while double-unders challenge calf and shoulder stamina through consistent submaximal contractions.
• Power (4/10): Double-unders require moderate power output for repeated jumping, while burpees demand quick ground-to-standing transitions.
• Flexibility (3/10): Basic mobility required for burpees and jump rope positioning. Hip flexion and shoulder mobility tested but not extremely.
• Strength (2/10): Bodyweight movements only, with burpees providing minimal strength demands. Focus is on repeated submaximal efforts rather than strength.

Movements

• Burpee
• Double-Under

Scaling Options

Level 1: Single-unders (3:1 ratio - 150/120/90/60/30), regular burpees Level 2: Single-unders + step-out burpees Level 3: Alternating single-unders (100/80/60/40/20) + step-out burpees Advanced: Increase burpee reps to 15 per round or add push-up to burpees

Scaling Explanation

Scale if unable to perform 25+ unbroken double-unders or if burpees take more than 15 seconds per 5 reps. Priority is maintaining consistent movement with minimal breaks. Target time is 8-12 minutes. Choose scaling that allows continuous work with brief rest periods. Focus on proper jumping mechanics and full burpee range of motion over speed.

Intended Stimulus

Moderate-intensity glycolytic workout targeting the 8-12 minute time domain. Primary focus is on cardiorespiratory endurance with skill maintenance under fatigue. The descending double-under scheme creates natural rest periods while burpees maintain consistent metabolic stress.

Coach Insight

Break double-unders into manageable sets (25/25, 20/20) early to avoid excessive fails. Maintain steady burpee pace throughout - aim for sets of 5+5 with minimal rest. Watch for deteriorating jump rope technique as fatigue sets in. The workout naturally gets 'easier' with decreasing double-unders, so push harder on later rounds. Quick transitions between movements are key for optimal times.

Benchmark Notes

This workout closely resembles Annie (50-40-30-20-10 double-unders + sit-ups) in structure, but replaces sit-ups with burpees and reduces double-under volume. Using Annie as our anchor: Breakdown: - Double-unders: 150 total reps at 0.5s/rep = 75s base - Burpees: 50 total reps at 3.5s/rep = 175s base - Transitions between movements: 4 transitions at ~5s = 20s Fatigue factors: - Double-unders get progressively easier due to decreasing rep scheme - Burpees maintain consistent 10-rep sets but accumulate fatigue - Round 1 (50/10): 1.0x multiplier - Round 2 (40/10): 1.1x multiplier - Round 3 (30/10): 1.2x multiplier - Round 4 (20/10): 1.3x multiplier - Round 5 (10/10): 1.4x multiplier Annie anchor points: - L10: 300-360s - L5: 480-600s - L1: 780-960s This workout should be ~10% faster than Annie due to: - Reduced total double-under volume (150 vs 300) - Burpees are more taxing than sit-ups but fewer total reps Final targets: Male: - L10: 300s (5:00) - L5: 540s (9:00) - L1: 900s (15:00) Female: - L10: 330s (5:30) - L5: 600s (10:00) - L1: 960s (16:00)

Modality Profile

Both Double-Unders and Burpees are classified as Gymnastics (G) movements as they are bodyweight/coordination skills requiring no external load. With both movements in the same modality, the workout is 100% Gymnastics.

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