Workout Description

Why This Workout Is Medium

This workout combines moderate volume (150 total reps each) with one skill-based movement (double-unders) and one basic movement (sit-ups). The descending rep scheme provides natural rest periods as rounds get shorter. Double-unders are the limiting factor for most athletes, but the volume is manageable and sit-ups offer active recovery. Average CrossFitters can complete this in 8-12 minutes with expected double-under breaks, making it a solid moderate challenge.

Benchmark Times for 30:01 - 50:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double-unders and sit-ups will heavily tax muscular endurance in calves, shoulders, and core musculature over sustained effort.
• Endurance (7/10): The descending ladder format with 150 total reps of continuous work creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (7/10): Success depends heavily on maintaining fast rope turnover and quick sit-up cycling with minimal rest between movements.
• Power (6/10): Double-unders are inherently explosive, requiring rapid rope turnover and quick, powerful calf contractions for efficient cycling.
• Flexibility (3/10): Double-unders require basic shoulder mobility and ankle flexibility, while sit-ups demand moderate hip flexor and spinal mobility.
• Strength (1/10): Minimal strength demand as both movements are bodyweight with no external load or maximal force production requirements.

Movements

• Sit-Up
• Double-Under

Benchmark Notes

This workout is identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups for time), so I'm using the established Annie anchor values as the foundation. Movement breakdown: Double-unders in fresh state average 0.5 sec per rep when in rhythm. Sit-ups average 1-1.5 sec per rep. Total reps per movement: 150. Round-by-round analysis: Round 1 (50 reps each): DUs 25 sec + SUs 50 sec + transitions 5 sec = 80 sec. Round 2 (40 reps): DUs 22 sec + SUs 45 sec + transitions 5 sec = 72 sec (slight fatigue). Round 3 (30 reps): DUs 18 sec + SUs 38 sec + transitions 5 sec = 61 sec. Round 4 (20 reps): DUs 13 sec + SUs 28 sec + transitions 5 sec = 46 sec. Round 5 (10 reps): DUs 8 sec + SUs 18 sec + transitions 3 sec = 29 sec. Total fresh calculation: ~288 sec, but accounting for DU trip-ups, sit-up fatigue in later rounds, and mental breaks, elite times extend to 300-360 sec range. This matches the Annie anchor perfectly: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Using these anchor points and interpolating smoothly between them for the 9 threshold values. Final targets - L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec.

Modality Profile

Both Double-Under and Sit-Up are bodyweight gymnastics movements requiring coordination and core strength respectively