Workout Description

Why This Workout Is Hard

While each movement requires some skill, the volume per round is moderate and there's natural rest between movements. Double-unders can be broken into sets, toes-to-bar fatigue is limited by low reps, and hand-release push-ups allow brief recovery at the bottom. Most CrossFitters can complete this in 12-15 minutes without scaling, though grip fatigue will accumulate moderately across rounds.

Benchmark Times for tttTD1

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of high-rep gymnastics tax local muscular endurance, especially in shoulders, core, and triceps with minimal rest between movements.
• Endurance (7/10): High-volume double-unders combined with gymnastic movements across 5 rounds creates sustained cardiovascular demand requiring good aerobic capacity and breathing control.
• Speed (7/10): Fast transitions and efficient cycling of double-unders are crucial for a good time, with quick turnover needed throughout.
• Flexibility (6/10): Toes-to-bar demands significant shoulder mobility and hip flexion, while hand-release push-ups require good shoulder extension.
• Power (4/10): Toes-to-bar requires hip power for efficiency, and double-unders need reactive ankle power, though not maximal explosive demands.
• Strength (3/10): While movements are bodyweight-based, hand-release push-ups and toes-to-bar require decent relative strength to maintain form across rounds.

Movements

• Toes-to-Bar
• Hand-Release Push-Up
• Double-Under

Scaling Options

Double-unders: Scale to 50 singles or 25 double-under attempts + 25 singles. Toes-to-bar: Scale to hanging knee raises or v-ups. Can reduce to 10 reps. Hand release push-ups: Elevate hands on plates/box or perform from knees while maintaining hand release. Consider reducing to 3-4 rounds for beginners. Target time cap of 20 minutes.

Scaling Explanation

Scale if unable to perform 30+ unbroken double-unders, 5+ unbroken toes-to-bar, or 10+ hand release push-ups when fresh. Prioritize full range of motion on gymnastics movements over speed. Athletes should be able to complete all rounds with no more than 2-3 breaks per movement. Scale to maintain intensity - you should be working at 7-8/10 effort throughout.

Intended Stimulus

Moderate-length glycolytic workout targeting midline stability and upper body pushing endurance. Time domain is 12-18 minutes. The double-unders create a cardiovascular challenge while the gymnastics movements test muscular endurance. Primary challenge is maintaining quality movement under accumulated fatigue.

Coach Insight

Break double-unders into sets of 25-30 to maintain rhythm and prevent excessive fatigue. For toes-to-bar, consider sets of 5-7 early on to preserve grip strength. Hand release push-ups should be done in sets of 5-8 with quick but controlled transitions. Common mistake is rushing first round - aim for 85% effort to maintain consistency across all 5 rounds. Keep transitions under 10 seconds between movements.

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. Movement breakdown per round: - 75 Double-unders: ~38 sec fresh (0.5 sec/rep) - 15 Toes-to-bar: ~30 sec fresh (2 sec/rep) - 15 Hand release push-ups: ~23 sec fresh (1.5 sec/rep) - Transitions: ~10 sec between movements Base round time: ~101 sec 2. Fatigue factors: - Rounds 1-2: 1.0x (101 sec) - Rounds 3-4: 1.2x (121 sec) - Round 5: 1.3x (131 sec) 3. Total projected time: Round 1: 101s Round 2: 101s Round 3: 121s Round 4: 121s Round 5: 131s Total: ~575 seconds for L5 (median) athlete 4. Anchor comparison: Annie L5 is 480-600 sec, this workout has: - More total double-unders (375 vs 150) - Similar core/gymnastics volume - More pushing volume Projecting ~20% longer than Annie due to volume Final targets: Male: L10: 360 sec (6:00) L5: 600 sec (10:00) L1: 960 sec (16:00) Female (20% slower due to gymnastics): L10: 480 sec (8:00) L5: 720 sec (12:00) L1: 1080 sec (18:00)

Modality Profile

Double-Under (G - bodyweight coordination skill), Toes-to-Bar (G - bodyweight movement), Hand-Release Push-Up (G - bodyweight movement). 2 pure gymnastics movements + 1 coordination skill, all bodyweight based. Rounded to 70/30/0 for clean numbers.

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