Workout Description

Why This Workout Is Medium

While 100 sit-ups bookending the workout adds volume, the core challenge is moderate: light dumbbells (50/35) with manageable rep schemes and built-in transitions between movements. Double-unders may cause brief pauses but aren't high-skill barriers. The 5-round structure allows natural breaking points. Most average CrossFitters can complete this as prescribed, though the 200 total sit-ups will create noticeable core fatigue by the end.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume sit-ups (200 total) plus 50 push presses and 50 power cleans will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): The combination of 200 sit-ups plus 5 rounds of continuous work creates significant cardiovascular demand with minimal rest periods.
• Power (6/10): Power cleans are explosive by nature, push press has power component, double unders require rapid coordination and power output.
• Speed (6/10): Double unders demand quick rope turnover, and the for-time format encourages fast transitions and movement cycling throughout.
• Strength (4/10): Moderate dumbbell loads (50/35) provide meaningful resistance but aren't maximal strength loads, more strength-endurance focused.
• Flexibility (3/10): Sit-ups require hip flexion, push press needs overhead mobility, power cleans demand ankle and hip flexibility for receiving position.

Movements

• Dumbbell Power Clean
• Dumbbell Push Press
• Sit-Up
• Double-Under

Benchmark Notes

This workout consists of 100 sit-ups, 5 rounds of DB push press/double-unders/DB power cleans/double-unders, then 100 sit-ups. I'll use Annie (50-40-30-20-10 double-under + sit-up) as the primary anchor since it combines sit-ups and double-unders, then adjust for the additional dumbbell work and higher volume. Annie benchmarks: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Initial 100 sit-ups: 100-150 sec depending on level. 5 rounds of: 10 DB push press (50/35): 20-30 sec per round fresh, scaling to 25-40 sec with fatigue; 30 double-unders: 15-25 sec per round fresh, scaling to 20-35 sec with fatigue; 10 DB power cleans: 20-30 sec per round fresh, scaling to 25-40 sec with fatigue; 30 double-unders: 15-25 sec per round fresh, scaling to 20-35 sec with fatigue. Transitions between movements: 3-8 sec per transition. Final 100 sit-ups: 120-180 sec (significantly fatigued). Total estimated times: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00). This represents approximately 2.5-3x the time of Annie due to the additional dumbbell work, higher sit-up volume (200 vs 150 total), and more double-unders (300 vs 150 total). The dumbbell movements add significant upper body fatigue that compounds with the gymnastics elements. Final targets: L10: 840 sec, L5: 1320 sec, L1: 1980 sec.

Modality Profile

4 movements total: Sit-Up and Double-Under are Gymnastics (bodyweight movements), while Dumbbell Push Press and Dumbbell Power Clean are Weightlifting (external load movements). This gives us 2 G movements and 2 W movements, resulting in a 50/50 split.