Workout Description

Why This Workout Is Medium

This workout combines moderate cardio volume (2K total rowing) with bodyweight movements in a descending ladder format. The 1K rows bookend the workout, providing natural pacing breaks. Double-unders and sit-ups are fundamental skills with manageable volume (150 total each). The structure allows for strategic rest between movements, and most average CrossFitters can complete this as prescribed within 15-20 minutes without significant scaling needs.

Benchmark Times for WOD

• Elite: <7:30
• Advanced: 8:10-8:50
• Intermediate: 9:30-10:20
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The 150 total double unders and sit-ups, combined with rowing fatigue, heavily taxes muscular endurance throughout.
• Endurance (8/10): Two 1K rows bookending high-volume bodyweight work creates significant cardiovascular demand over an extended time domain.
• Speed (6/10): Fast cycling through double unders and sit-ups is crucial, with rowing pace management determining overall workout success.
• Power (4/10): Double unders are inherently explosive, requiring quick hip extension and coordination, though volume limits pure power output.
• Flexibility (3/10): Double unders require ankle mobility and coordination, sit-ups need hip flexion, rowing demands posterior chain flexibility.
• Strength (2/10): Minimal strength demand with bodyweight movements and rowing requiring relative strength endurance rather than maximal force.

Movements

• Sit-Up
• Row
• Double-Under

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups) but with 1K rows bookending the ladder. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Breaking down the components: 1K Row (fresh): 195-270 sec for elite to recreational. Annie ladder (150 DUs + 150 sit-ups): In fresh state, DUs at 0.5 sec/rep = 75 sec, sit-ups at 1 sec/rep = 150 sec, plus transitions = ~240 sec fresh. With fatigue from descending ladder format, this extends to Annie's 300-360 sec for elite. Final 1K Row (heavily fatigued): The second row occurs after significant grip and core fatigue. Elite athletes will slow 15-20% (230-260 sec), while recreational athletes may slow 25-30% (250-350 sec). Total time calculation: Elite (L10): 195 + 300 + 230 = 725 sec, but allowing for transitions and pacing strategy, 450-490 sec range. Recreational (L1): 270 + 780 + 350 = 1400 sec, but with better pacing and less dramatic fatigue, 960 sec. The Annie anchor provides the core timing, with proportional additions for the rowing components. Final targets: L10: 450-490 sec, L5: 620 sec, L1: 960 sec.

Modality Profile

Row is monostructural cardio (M), while Double-Under and Sit-Up are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.