Workout Description

Why This Workout Is Medium

This workout combines moderate volume of accessible movements (200 total double unders, 150 sit-ups, 250ft bear crawl) with built-in recovery between exercises. While bear crawls create shoulder fatigue and double unders require coordination, the descending rep scheme provides natural recovery. Most average CrossFitters can complete this in 12-18 minutes with manageable scaling options if needed.

Benchmark Times for WOD

• Elite: <3:55
• Advanced: 4:10-4:25
• Intermediate: 4:45-5:10
• Beginner: >8:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of double unders and sit-ups tests upper body coordination stamina and core muscular endurance extensively.
• Endurance (7/10): Continuous work across multiple exercises with minimal rest creates significant cardiovascular demand throughout the descending ladder format.
• Power (6/10): Double unders are highly power-dependent requiring explosive calf contractions and precise timing for rope speed generation.
• Speed (4/10): Smooth transitions between movements and maintaining rope cycling speed under fatigue are key performance factors.
• Flexibility (3/10): Bear crawls require shoulder and hip mobility, while sit-ups demand hip flexion and spinal range of motion.
• Strength (1/10): Purely bodyweight movements with no external load, focusing on muscular endurance rather than maximal force production.

Movements

• Bear Crawl
• Sit-Up
• Double-Under

Scaling Options

Single unders (3:1 ratio - 150 single unders for 50 double unders). Bear crawl to knee walks or table top hold. Sit-ups to crunches or dead bugs. Consider reducing overall volume by 25% (40-30-25-15-8 reps) if needed.

Scaling Explanation

Scale double unders if athlete can't string together 10+ consistently - tripping repeatedly defeats the stimulus. Scale bear crawl if wrists or shoulders are compromised. Reduce volume if workout will exceed 18 minutes. Priority is maintaining movement quality and intensity over completing all reps as prescribed.

Intended Stimulus

Moderate glycolytic workout lasting 8-15 minutes targeting muscular endurance and coordination. Challenges jump rope skill under fatigue, core stamina, and full-body conditioning. The descending ladder creates psychological relief while maintaining consistent work volume.

Coach Insight

Pace double unders conservatively early - break into 2-3 sets to avoid trip-ups that waste time. For bear crawls, maintain neutral spine and steady rhythm; resist rushing. Sit-ups should be done in 2-3 quick sets with good range of motion. Transition efficiently between movements. The 50 and 40 rep rounds will be the most challenging - expect significant fatigue after round 2.

Benchmark Notes

This is a descending ladder chipper with 300 total reps (150 double unders, 250ft bear crawl, 150 sit ups). Round 1 (50/50ft/50): Double unders fresh at 0.5 sec/rep = 25 sec, bear crawl at 1.5 sec/ft = 75 sec, sit ups at 1 sec/rep = 50 sec, plus 10 sec transitions = 160 sec. Round 2 (40/50ft/40): Double unders with slight fatigue 1.1x = 22 sec, bear crawl maintains pace = 75 sec, sit ups 1.1x = 44 sec, transitions = 151 sec. Round 3 (30/50ft/30): Double unders 1.2x = 18 sec, bear crawl = 75 sec, sit ups 1.2x = 36 sec, transitions = 139 sec. Round 4 (20/50ft/20): Double unders 1.3x = 13 sec, bear crawl = 75 sec, sit ups 1.3x = 26 sec, transitions = 124 sec. Round 5 (10/50ft/10): Double unders 1.4x = 7 sec, bear crawl = 75 sec, sit ups 1.4x = 14 sec, transitions = 106 sec. Total estimated time for average athlete: 680 sec. Bear crawl is the limiting factor maintaining consistent pace while other movements degrade. Elite athletes maintain better pacing (235 sec), while beginners struggle with bear crawl technique and double under efficiency (480 sec).

Modality Profile

All three movements (Double-Under, Bear Crawl, Sit-Up) are bodyweight gymnastics movements requiring coordination, core strength, and bodyweight control.