Workout Description

Why This Workout Is Medium

While double-unders can be challenging for some, the 30-rep cap with a full minute provides manageable pacing. Wall balls are fundamental movements at standard weight. The alternating structure creates natural recovery - legs rest during double-unders, shoulders/cardio recover during wall balls. Five rounds builds moderate fatigue but the built-in recovery and movement variety prevent overwhelming accumulation. Most average CrossFitters can complete as prescribed.

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): Time caps on double unders and max effort wall balls demand quick transitions and rapid movement cycling throughout all rounds.
• Power (6/10): Double unders require explosive calf and wrist snap, while wall balls demand hip drive and explosive extension for efficient cycling.
• 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 is scored by total reps, specifically wall ball reps since double unders are capped at 30 per round (150 total). The primary performance differentiator is wall ball capacity under fatigue. Breaking down by round: Round 1 (fresh): Elite athletes can maintain 25-30 wall balls/minute, intermediates 20-25, beginners 15-20. Round 2-3: Fatigue begins, reducing rates by 10-15%. Round 4-5: Significant fatigue, rates drop 20-30% from fresh state. Set breaking becomes critical - elite athletes break into larger sets (15-10-5), intermediates use smaller sets (10-8-5-5-2), beginners need frequent breaks (5-5-5-5-5-5). Rest between sets: Elite 3-5 sec, intermediate 8-12 sec, recreational 15-20 sec. Total wall ball capacity: L10 (elite): 280+ reps, L5 (average): 200 reps, L1 (beginner): 120 reps. This aligns with Karen benchmark scaling - Karen (150 wall balls for time) shows similar performance spreads when converted to rep capacity under time pressure. 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.