Workout Description

Why This Workout Is Medium

This workout combines moderate volume with fundamental movements that most CrossFitters can perform. The 50 double-unders will elevate heart rate but allow brief recovery during transitions, while 20 wall balls create leg fatigue without being overwhelming. Five rounds provides meaningful work without excessive volume. The movements don't significantly interfere with each other, and the rep scheme allows for natural breaking. Most athletes can complete as prescribed in 12-15 minutes with manageable fatigue accumulation.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders (250 total) and wall balls (100 total) heavily taxes muscular endurance in shoulders, legs, and grip.
• Endurance (7/10): Five rounds of continuous double unders and wall balls creates significant cardiovascular demand with minimal rest between movements.
• Speed (7/10): Fast cycling between high-skill double unders and wall balls with quick transitions is essential for maintaining intensity across five rounds.
• Power (6/10): Double unders are explosive jumping movements requiring rapid force production, while wall balls demand power from legs to shoulders.
• Flexibility (4/10): Double unders demand ankle mobility and coordination, while wall balls require overhead reach and hip/knee flexion through full range.
• Strength (3/10): Wall balls require moderate leg and shoulder strength, but primarily tests strength endurance rather than maximal force production.

Movements

• Double-Under
• Wall Ball

Benchmark Notes

This workout consists of 5 rounds of 50 double-unders and 20 wall balls (20/14 lb). I'll analyze this using Annie (50-40-30-20-10 double-under + sit-up) as the primary anchor, with Karen (150 wall balls) as a secondary reference. Annie totals 150 double-unders vs this workout's 250, and Annie has 150 sit-ups vs this workout's 100 wall balls. Movement breakdown per round: - 50 Double-Unders: 25-30 sec fresh (0.5 sec/rep) - 20 Wall Balls (20/14): 40-50 sec fresh (2-2.5 sec/rep) - Transition: 2-3 sec Round-by-round analysis with fatigue: Round 1: DU 25s + WB 40s + transition 2s = 67s Round 2: DU 27s + WB 42s + transition 3s = 72s (1.1x fatigue) Round 3: DU 30s + WB 46s + transition 3s = 79s (1.2x fatigue) Round 4: DU 33s + WB 50s + transition 3s = 86s (1.3x fatigue) Round 5: DU 36s + WB 54s + transition 2s = 92s (1.4x fatigue) Total elite time: ~396 seconds (6:36) Cross-checking with anchors: - Annie L10: 300-360s for 150 DU + 150 sit-ups - This workout: 250 DU + 100 wall balls - Wall balls are significantly more demanding than sit-ups, and we have 67% more double-unders - Karen L10: 420-480s for 150 wall balls vs our 100 wall balls Adjusting Annie's anchor: 250/150 = 1.67x DU volume, but wall balls vs sit-ups adds ~40% difficulty. Scaling Annie's 330s average by 1.4x = 462s, but the lower wall ball volume (100 vs 150 in Karen) brings this down to ~360s for elite. Final benchmarks: L10: 300s (5:00) - Elite athletes L5: 540s (9:00) - Average CrossFitter L1: 960s (16:00) - Beginner/scaled Recap: L10 = 300s, L5 = 540s, L1 = 960s

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.