Workout Description

Why This Workout Is Hard

This workout combines high-skill double-unders with burpees in a continuous format that creates significant fatigue accumulation. The descending ladder structure provides minimal recovery between rounds, and double-unders become increasingly difficult as fatigue sets in from burpees. While individual elements aren't extreme, the combination of skill demands under fatigue with 45 total burpees and 225 double-unders creates a challenging workout that many will need to scale.

Benchmark Times for Day 9 SUPPORT YOUR BOX WEEK 2

• Elite: <6:30
• Advanced: 7:00-7:30
• Intermediate: 8:30-9:30
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of 225 double-unders and 45 burpees will severely test muscular endurance in calves, shoulders, and core.
• Endurance (8/10): High cardiovascular demand from continuous double-unders and burpees over 15 minutes with minimal rest between movements.
• Speed (7/10): Fast rope turnover for double-unders and quick burpee cycling essential for completing high volume within time cap.
• Power (6/10): Double-unders demand explosive calf power and coordination, while burpees require repeated explosive hip extension from ground.
• Flexibility (3/10): Moderate ankle mobility for double-unders and basic hip/shoulder flexibility for burpees required throughout.
• Strength (2/10): Primarily bodyweight movements with minimal strength requirements beyond supporting body weight through burpees.

Movements

• Double-Under
• Burpee

Benchmark Notes

This workout follows a descending ladder format (100-75-50 double-unders with 21-15-9 burpees), similar to Annie but with burpees instead of sit-ups. Using Annie as the primary anchor (50-40-30-20-10 double-unders + sit-ups: L10 300-360 sec, L5 480-600 sec, L1 780-960 sec). Movement breakdown: Double-unders in rhythm average 0.5 sec/rep when fresh, but fatigue and rope resets add time. Round 1: 100 DU (60-70 sec) + 21 burpees (75-90 sec) = 135-160 sec. Round 2: 75 DU (50-60 sec with fatigue) + 15 burpees (55-70 sec) = 105-130 sec. Round 3: 50 DU (35-45 sec) + 9 burpees (35-45 sec) = 70-90 sec. Total fresh estimate: 310-380 sec. However, burpees are significantly more taxing than sit-ups, requiring 15-25% longer recovery between sets and causing greater cardiovascular fatigue. The double-under volume (225 total) is also higher than Annie's (150 total), adding approximately 30-45 seconds. Adjusting Annie's benchmarks upward by 25-30% to account for the increased difficulty: L10 390-420 sec, L5 570-630 sec, L1 900+ sec. The 15-minute cap (900 sec) serves as the L1 threshold, with elite athletes finishing around 6.5-7 minutes. Final targets: L10: 390-420 sec, L5: 570 sec, L1: 900 sec.

Modality Profile

Both Double-Under and Burpee are bodyweight gymnastics movements requiring coordination and bodyweight control, resulting in 100% Gymnastics modality.