Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads and basic movements. The 700m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. While 50 double-unders can be challenging for some, the kettlebell weight is accessible for most CrossFitters. The two-round structure keeps volume reasonable at roughly 12-15 minutes. Movement interference is minimal - runs reset the body between skill/strength elements, making this a solid moderate challenge.

Benchmark Times for Aerobic Chipper

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume double unders and kettlebell swings will challenge muscular endurance, especially grip and posterior chain stamina.
• Endurance (7/10): Two rounds of 700m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (6/10): Kettlebell swings are explosive hip extension movements, double unders require coordinated power output for rope speed and jump height.
• Speed (6/10): Fast transitions between movements and maintaining pace on runs and double unders are crucial for good times.
• Strength (4/10): Moderate kettlebell weight requires decent strength but not maximal effort; double unders and running are bodyweight movements.
• Flexibility (3/10): Running requires basic hip mobility, kettlebell swings need hip hinge flexibility, double unders require minimal range of motion.

Movements

• Kettlebell Swing
• Run
• Double-Under

Benchmark Notes

This workout consists of 2 rounds of 700m run, 50 double unders, and 30 kettlebell swings (70/53). I'll analyze this using Helen as the primary anchor, which is 3 rounds of 400m run, 21 KB swings (53/35), and 12 pull-ups with times of L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Round 1 breakdown: 700m run takes 105-150 sec (vs 400m in Helen at 60-90 sec), 50 double unders at 25-40 sec (Helen has pull-ups at 12-20 sec), 30 KB swings at 70/53 lbs takes 45-75 sec (vs 21 swings at 53/35 in Helen at 30-50 sec). Total Round 1: 170-265 sec. Round 2 with fatigue multiplier of 1.15x: 195-305 sec. Adding 10-20 sec for transitions between rounds gives total time of 375-590 sec. However, this workout is significantly more demanding than Helen due to: longer runs (700m vs 400m = 75% more distance), heavier KB weight (70/53 vs 53/35), and higher volume double unders vs pull-ups. Scaling from Helen's anchors with +25% adjustment for increased difficulty: L10 becomes 450-510 → 360-420 sec, L5 becomes 630-690 → 540-600 sec, L1 becomes 900-1080 → 720-900 sec. Final targets: L10: 360-420 sec, L5: 540-600 sec, L1: 720-900 sec.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Double-Under (gymnastics bodyweight coordination), Kettlebell Swing (weightlifting external load). Equal distribution with slight emphasis on weightlifting.