Workout Description

Why This Workout Is Medium

While double-unders can be challenging for some, the 30-rep cap prevents excessive time loss. The wall balls become the primary challenge with 1-minute max efforts creating moderate fatigue accumulation across 5 rounds. However, the built-in transition time between stations provides brief recovery, and the movements don't significantly interfere with each other. Most average CrossFitters can complete this as prescribed with manageable scaling options.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume wall balls combined with double unders over multiple rounds heavily taxes muscular endurance, particularly shoulders and legs.
• Endurance (7/10): Five rounds of continuous work with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates through the rounds.
• Speed (7/10): Fast transitions between movements and maintaining high cycling rates on both exercises under fatigue is crucial for performance.
• Power (6/10): Double unders require explosive hip extension and coordination, while wall balls demand power from legs to drive ball overhead repeatedly.
• Strength (4/10): Wall balls with 20/14 lb medicine ball require moderate strength but focus more on endurance than maximal force production.
• Flexibility (3/10): Wall balls demand overhead mobility and hip flexion, while double unders require basic shoulder and ankle mobility for efficient movement.

Movements

• Wall Ball
• Double-Under

Benchmark Notes

This workout consists of 5 rounds with 1-minute caps: 30 double unders followed by max wall balls (20/14 lb). Since it's scored by total reps, I'm calculating wall ball rep potential. Movement Analysis: - Double unders: 30 reps in 60 seconds is very achievable for most athletes (0.5 sec/rep = 15 seconds), leaving 45 seconds for wall balls - Wall balls: Fresh state ~2-3 sec/rep, but with fatigue and the constraint of finishing double unders first Round-by-round breakdown: Round 1: 45 seconds available, fresh legs: 18-22 wall balls (2.2 sec/rep average) Round 2: 45 seconds, slight fatigue: 16-20 wall balls (2.4 sec/rep) Round 3: 45 seconds, moderate fatigue: 14-18 wall balls (2.6 sec/rep) Round 4: 45 seconds, significant fatigue: 12-16 wall balls (2.8 sec/rep) Round 5: 45 seconds, heavy fatigue: 10-14 wall balls (3.2 sec/rep) This gives a range of 70-90 wall balls for elite athletes, 50-70 for intermediate, and 30-50 for beginners. The format heavily rewards double under efficiency and wall ball endurance. Using Karen (150 wall balls) as reference anchor: L10 completes in 420-480 seconds (2.8-3.2 sec/rep), L5 in 600-720 seconds (4-4.8 sec/rep). However, this workout's time constraint and double under requirement creates a different dynamic. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), Wall Ball is a weightlifting movement (external load with medicine ball). Two modalities present: 50% Gymnastics, 50% Weightlifting.