Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable movements for the average CrossFitter. Double unders require skill but 30 reps allows for breaking. Wall balls at 20/14 are standard weight with reasonable volume. The 5-round structure creates fatigue accumulation, but each round is short enough (3-4 minutes) to allow brief recovery between rounds. Most athletes can complete as prescribed with strategic pacing.

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 and wall balls will test muscular endurance, especially shoulders, legs, and grip over multiple rounds.
• Endurance (7/10): Five rounds of continuous work with double unders and wall balls creates significant cardiovascular demand and aerobic stress throughout.
• Speed (7/10): Fast cycling between three different movement patterns with minimal rest requires quick transitions and sustained pace throughout rounds.
• Power (6/10): Double unders are explosive jumping movements, wall balls require power from legs to hips, creating moderate power demands.
• Flexibility (4/10): Double unders require shoulder mobility, wall balls demand hip and ankle flexibility, sit-ups need spinal flexion range.
• Strength (3/10): Wall balls provide moderate strength demand but primarily test strength endurance rather than maximal force production.

Movements

• Wall Ball
• Sit-Up
• Double-Under

Benchmark Notes

This workout is very similar to Annie (50-40-30-20-10 double-under + sit-up), which serves as my primary anchor. Annie has 150 total double-unders and 150 sit-ups, while this workout has 150 double-unders, 100 wall balls, and 50 sit-ups. Movement-by-movement analysis: Double-unders remain constant at 30 per round (0.5 sec each = 15 sec fresh, scaling to 18-20 sec in later rounds with fatigue). Wall balls at 20/14 lbs average 2.5-3 sec per rep when fresh, extending to 3-4 sec with fatigue and set breaks (20 reps = 50-80 sec per round). Sit-ups are faster than Annie's volume, taking 8-12 sec per set of 10. Round-by-round breakdown: Round 1: 15+50+8=73 sec, Round 2: 16+55+9=80 sec, Round 3: 18+65+10=93 sec, Round 4: 19+70+11=100 sec, Round 5: 20+75+12=107 sec. Adding 15 sec total for transitions gives approximately 468 sec for elite athletes. However, the wall balls add significant metabolic demand compared to Annie's sit-ups, justifying a 15-20% slower pace. Annie L10 anchor is 300-360 sec, so scaling up gives L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Final targets - L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Double-Under and Sit-Up are gymnastics movements (bodyweight coordination and core), Wall Ball is weightlifting (external load). 2 gymnastics movements out of 3 total = 67% G, 1 weightlifting movement = 33% W.