Workout Description

Why This Workout Is Medium

This workout combines three fundamental movements in a descending ladder format that naturally provides recovery as volume decreases. Double-unders require coordination but aren't overly technical for average athletes. Push-ups and rowing are basic movements. The 150 total reps per movement creates moderate volume with manageable fatigue accumulation. Most CrossFitters can complete this as prescribed in 12-18 minutes with strategic pacing and brief rests between movements.

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 (9/10): Total of 150 reps each movement tests muscular endurance extensively, particularly upper body stamina from push-ups and coordination stamina from double unders.
• Endurance (8/10): High volume descending ladder with minimal rest creates significant cardiovascular demand, especially with rowing component adding aerobic stress throughout.
• Speed (7/10): Fast cycling between three different movement patterns with grip and coordination interference creates high speed demands and transition challenges.
• Power (6/10): Double unders are explosive plyometric movements requiring significant power output, while rowing involves power generation through legs and back.
• Flexibility (3/10): Double unders require ankle mobility and coordination, push-ups need shoulder range of motion, rowing demands hip hinge mobility.
• Strength (2/10): Primarily bodyweight movements with minimal strength demand; push-ups require some relative strength but not maximal force production.

Movements

• Push-Up
• Row
• Double-Under

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups), with push-ups and calorie row replacing sit-ups. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Double-unders remain the same (0.5 sec/rep in rhythm). Push-ups (1-1.5 sec/rep) are slightly slower than sit-ups but similar difficulty. Calorie row adds complexity - approximately 1.5-2 sec per calorie including transitions. Round-by-round analysis: Round 1 (50 reps each): DU 25 sec, PU 50-75 sec, Row 75-100 sec = 150-200 sec. Round 2 (40 reps): DU 20 sec, PU 48-72 sec, Row 60-80 sec = 128-172 sec with 1.1x fatigue. Rounds 3-5 continue with progressive fatigue (1.2x, 1.3x, 1.4x). Total fresh time ~450 sec, with fatigue and transitions pushing elite times to 300-360 sec range, matching Annie's L10 benchmark. The substitution of rowing for sit-ups adds minimal time difference as both are similar metabolic demands. Final targets: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec.

Modality Profile

Double-Under and Push-Up are gymnastics movements (bodyweight coordination and strength), Row is monostructural cardio. With 2 gymnastics and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.