Workout Description

Why This Workout Is Easy

This is a partner workout with built-in rest periods while teammates work. Double unders are low volume (10 reps), and ladder sprints are short bursts with recovery between distances. The partner format means each athlete gets significant rest between rounds. While 6 rounds sounds like high volume, the actual work-to-rest ratio is very favorable, making this accessible to most CrossFitters without scaling needs.

Benchmark Times for Partner 3 - DU, Shuttle Sprints

• 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:

• Power (9/10): Extremely high power demand from explosive sprint intervals and the ballistic nature of double under jump rope movements.
• Endurance (8/10): Six rounds of continuous double unders and sprint intervals creates significant cardiovascular demand with minimal rest between efforts.
• Speed (8/10): Sprint ladders are pure speed work, while double unders require quick rope turnover and rapid foot cycling.
• Stamina (6/10): Moderate volume of double unders combined with repeated sprint efforts will challenge muscular endurance, particularly in calves and legs.
• Flexibility (3/10): Double unders require basic ankle mobility and coordination, while sprinting demands moderate hip and leg range of motion.
• Strength (1/10): Minimal strength demand as movements are bodyweight only with no external load or resistance requirements.

Movements

• Ladder Sprint
• Double-Under

Benchmark Notes

This is a 3-person team workout with 6 rounds where each partner performs 10 double-unders followed by ladder sprints (10', 20', 30', 40' = 100' total per round). Since no scoring method was provided, this is scored for time to completion. Movement breakdown per person per round: - 10 double-unders: 5 seconds (0.5 sec/rep in rhythm) - Ladder sprint (100' total): 12-15 seconds for elite athletes - Total per person per round: ~17-20 seconds With 6 rounds per person: 6 × 17-20 = 102-120 seconds of work time per person. However, this is a team workout where partners likely rotate through stations. The total workout time is determined by the slowest partner and includes transition time between partners. With 3 partners × 6 rounds = 18 total work segments, plus transitions and potential rest while others work. Estimating team dynamics: - Elite teams (L10): Smooth transitions, consistent pacing, minimal rest between partner rotations = ~6 minutes - Average teams (L5): Some transition delays, moderate pacing variations = ~10 minutes - Novice teams (L1): Longer transitions, significant pacing differences, more rest needed = ~18 minutes This workout is similar to short sprint intervals but extended over multiple rounds with team coordination. The double-unders are relatively light (10 reps) but the sprint ladder requires explosive power that will degrade over 6 rounds. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), and Ladder Sprint is a monostructural cardio movement. With two modalities present, this results in a 50/50 split between Gymnastics and Monostructural.