Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with built-in recovery periods between rounds. The descending ladder (50-40-30-20-10) creates natural fatigue management, and the 400m runs provide active recovery between skill/core work. While 150 total double-unders and sit-ups is substantial volume, the pacing structure prevents overwhelming accumulation. Most average CrossFitters can complete as prescribed, though double-under efficiency will be the limiting factor for some.

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:

• Endurance (8/10): Multiple 400m runs combined with continuous bodyweight movements creates significant cardiovascular demand over an extended time domain.
• Stamina (7/10): High volume of double unders and sit ups (150 each) tests muscular endurance, especially grip and core stamina.
• Speed (6/10): Descending ladder format encourages faster cycling as reps decrease; transition speed between movements becomes crucial.
• Power (4/10): Double unders require explosive calf and coordination power, though volume reduces pure power output over time.
• Flexibility (3/10): Double unders require shoulder mobility and coordination; sit ups demand hip flexor and spinal flexibility.
• Strength (2/10): Primarily bodyweight movements with minimal strength requirements; running, jumping, and basic core work.

Movements

• Sit-Up
• Run
• Double-Under

Benchmark Notes

This workout is extremely similar to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), with the key difference being the addition of 400m runs before each couplet. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown per round: 400m runs will take 75-120 sec for recreational to elite athletes. Double-unders in rhythm: 0.5 sec per rep when fresh, but will slow with fatigue and grip issues from running. Sit-ups: 1-1.5 sec per rep. Round-by-round analysis: Round 1 (50 DUs + 50 sit-ups): 400m run (75-120s) + 25s DUs + 50s sit-ups + transitions = 155-200s total. Round 2 (40+40): 400m run + 20s DUs + 40s sit-ups = 135-180s. Round 3 (30+30): 400m run + 15s DUs + 30s sit-ups = 120-165s. Round 4 (20+20): 400m run + 10s DUs + 20s sit-ups = 105-150s. Round 5 (10+10): 400m run + 5s DUs + 10s sit-ups = 90-135s. Total fresh time: 605-830 seconds. However, the 2000m total running distance (5 x 400m) will significantly impact the gymnastics movements. Grip fatigue from running will slow double-unders by 20-30%. Core fatigue will slow sit-ups by 15-20%. Applied fatigue multipliers and compared to Annie benchmark, scaling up proportionally for the added running volume. The running adds approximately 50% more time than Annie alone. Final targets: L10: 450 sec, L5: 620 sec, L1: 960 sec.

Modality Profile

Run 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.