Workout Description

Why This Workout Is Medium

While each movement individually is manageable, the combination creates moderate but sustainable challenge. Double-unders require skill but 50 reps allows breaks. Wall balls and burpees are fundamental movements at moderate volume. The round structure provides natural transition breaks. Most CrossFitters can complete this in 15-20 minutes with some rest between rounds.

Benchmark Times for Stanley Smagala Jr.

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated rounds of high-volume movements tax muscular endurance, especially in legs and shoulders through wall balls and burpees.
• Endurance (7/10): High-rep double-unders combined with wall balls and burpees create sustained cardiovascular demand across 5 rounds with minimal built-in rest.
• Speed (7/10): Fast transitions and quick movement cycling, especially in double-unders and burpees, are crucial for good times.
• Power (5/10): Wall balls require explosive hip and shoulder drive, while double-unders need reactive ankle power.
• Flexibility (4/10): Wall balls demand shoulder mobility and squat depth, while burpees require basic hip and shoulder flexibility.
• Strength (3/10): Moderate load wall balls require some strength, but movements are primarily bodyweight-focused with emphasis on endurance.

Movements

• Wall Ball
• Burpee
• Double-Under

Scaling Options

Double-Unders: Scale to 100 single-unders or 25 double-under attempts + 25 singles. Wall Balls: Reduce weight to 14/10 lb or decrease target height by 6-12 inches. Consider reducing to 20 reps. Burpees: Step-back burpees or reduce to 10 reps. Volume: Option to reduce to 4 or 3 rounds while maintaining rep scheme. For beginners: 3 rounds of (75 singles, 15 wall balls, 10 step-back burpees).

Scaling Explanation

Scale if you cannot perform 25+ unbroken double-unders, if wall ball sets under 8 reps are necessary from the start, or if burpees become extremely slow and sloppy. Target completion time is 12-18 minutes - scale to hit this window while maintaining consistent movement standards. Prioritize proper wall ball squat depth and full burpee chest-to-ground over speed. Double-under efficiency is crucial - scale if you're spending excessive time on attempts.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-18 minutes. Primary focus is on sustained power output and skill endurance. The combination of skill work (double-unders) with moderate load (wall balls) and bodyweight movements creates a mixed modal challenge that tests both cardiorespiratory endurance and movement efficiency.

Coach Insight

Break double-unders into manageable sets (25/25 or 30/20) early to avoid accumulating misses. For wall balls, aim for sets of 8-10 in early rounds, adjusting as fatigue sets in. Keep burpees steady but deliberate - rushing leads to sloppy form and wasted energy. Transition quickly between movements. Most athletes break down in rounds 4-5 - plan for this by starting conservatively. Consider breaking wall balls before form deteriorates (15/10 or 13/12).

Benchmark Notes

This workout is most similar to Annie (50-40-30-20-10 double-unders + sit-ups) in terms of volume and movement patterns. Key analysis: 1. Double-Unders (50 reps × 5 rounds = 250 total) - Fresh: 0.5s per rep = 25s per round - Fatigue multiplier increases each round: 1.0, 1.1, 1.2, 1.3, 1.4 - Total DU time: ~175s 2. Wall Ball Shots (25 reps × 5 rounds = 125 total) - Fresh: 2.5s per rep = 62.5s per round - Fatigue multiplier: 1.0, 1.1, 1.2, 1.3, 1.4 - Breaking into sets of 15+10 by round 3 - Total WB time: ~375s 3. Burpees (15 reps × 5 rounds = 75 total) - Fresh: 3.5s per rep = 52.5s per round - Fatigue multiplier: 1.0, 1.1, 1.2, 1.3, 1.4 - Breaking into sets of 8+7 by round 3 - Total burpee time: ~275s 4. Transitions: ~5s between movements × 2 transitions × 5 rounds = 50s Total projected time: 875s for median athlete Comparing to Annie benchmark (L10: 300-360s, L5: 480-600s, L1: 780-960s), this workout has ~60% more total work and more taxing movements. Scaling up Annie's benchmarks by 60% and adjusting for movement complexity: Male targets: L10: 360s (6:00) L5: 600s (10:00) L1: 1080s (18:00) Female targets (15% slower due to wall ball loading): L10: 480s (8:00) L5: 720s (12:00) L1: 1200s (20:00)

Modality Profile

Double-Under and Burpee are both gymnastics (G) movements, while Wall Ball is a weightlifting (W) movement. With 2 out of 3 movements being gymnastics, rounded to nearest 10%, we get 70/0/30 split.

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