Workout Description

Why This Workout Is Medium

While double-unders and burpees are challenging movements, the descending rep scheme provides natural breaks and recovery opportunities. The workout hits both cardio and full body fatigue, but neither movement significantly interferes with the other's execution. Most CrossFit athletes can string together sets of double-unders, and the burpee volume (45 total) is manageable. The 15-minute time cap allows for strategic pacing.

Benchmark Times for SYLB 2

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast rope turns and efficient burpee transitions are crucial. Quick cycling of double-unders is essential for a competitive time.
• Endurance (7/10): High-volume double-unders combined with burpees creates sustained cardiovascular demand. The descending rep scheme allows for intensity while maintaining continuous movement.
• Stamina (6/10): Repeated jumping and full-body movements test local muscular endurance, particularly in calves, shoulders, and core through sustained efforts.
• Power (5/10): Double-unders demand consistent power output for jumping, while burpees require moderate power for standing from floor position.
• Flexibility (3/10): Burpees require moderate hip and shoulder mobility, while double-unders need basic ankle range of motion.
• Strength (2/10): Bodyweight movements only, with minimal strength demands beyond basic burpee capacity and jumping mechanics.

Movements

• Burpee
• Double-Under

Scaling Options

Double-Unders: Scale to 3:1 singles (300/225/150 singles) or 2:1 (200/150/100 singles). Alternative is to mix singles and doubles. Burpees: Scale to step-back burpees or remove the jump. For significant scaling, reduce total volume to 75/50/25 doubles and 15/12/9 burpees. Time cap can be extended to 20 minutes for scaled versions.

Scaling Explanation

Scale if you cannot perform 25+ unbroken double-unders when fresh or if burpees take more than 3 seconds each. The goal is to maintain consistent movement with minimal breaks. Athletes should be able to complete within 12-15 minutes while keeping intensity high. Prioritize proper jumping mechanics and full range of motion on burpees over speed. Scale to maintain intended stimulus of moderate-high intensity cardio work with skill practice under fatigue.

Intended Stimulus

Moderate-intensity glycolytic workout targeting the 8-12 minute time domain. Primary focus is on cardiorespiratory endurance and skill work under fatigue. The descending rep scheme of both movements creates a push-rest-push pattern that allows for high intensity while managing accumulating fatigue.

Coach Insight

Break double-unders into manageable sets (25-35 reps) early to avoid excessive fails. Quick transitions between movements are key. For burpees, establish a sustainable rhythm - avoid sprinting the first round. Consider breaking burpees into 7-7-7, 5-5-5, and 3-3-3 sets. Keep rest minimal between sets but controlled. Watch for deteriorating jump rope technique in later rounds which often leads to misses.

Benchmark Notes

This workout is most similar to Annie (50-40-30-20-10 double-unders + sit-ups) in terms of movement patterns and total volume. Key differences: 1. Double-Under Volume: - Total DUs: 225 vs Annie's 150 - Fresh state: 0.5s per DU - Fatigue multiplier: 1.1x for middle set, 1.2x for final set - Base DU time: ~135 seconds 2. Burpees: - 45 total burpees (21-15-9) - Fresh state: 3.5s per burpee - Fatigue multiplier: 1.1x for middle set, 1.2x for final set - Base burpee time: ~180 seconds 3. Transitions: - 5 transitions between movements - Elite: 3-5s each = ~20s total - Intermediate: 5-8s each = ~35s total - Beginner: 8-12s each = ~50s total Comparing to Annie benchmark (L10: 300-360s, L5: 480-600s, L1: 780-960s): - Similar total volume - Burpees slightly more taxing than sit-ups - More double-unders but broken into manageable sets Final targets: Male: L10: 300-330s (5:00-5:30) L5: 480-540s (8:00-9:00) L1: 900-960s (15:00-16:00) Female: L10: 330-360s (5:30-6:00) L5: 540-600s (9:00-10:00) L1: 960-1020s (16:00-17:00)

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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These WODs similar to SYLB 2 share comparable training demands, time domains, and movement patterns.