Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with manageable skill demands. Double unders require coordination but 30 reps allows for brief breaks. Push-ups and toes-to-bar will create cumulative fatigue across 5 rounds, but the rep scheme prevents excessive accumulation in any single set. Most average CrossFitters can complete as prescribed with strategic pacing, though grip fatigue from toes-to-bar may become limiting in later rounds.

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 (8/10): High volume of upper body pushing and core work will heavily tax muscular endurance, especially in shoulders and abs.
• Endurance (7/10): Five rounds of continuous bodyweight movements with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (6/10): Double unders demand explosive hip extension and coordination, while toes to bar requires powerful hip flexion and lat engagement.
• Speed (6/10): Fast cycling between three distinct movement patterns with different muscle groups allows for quick transitions and sustained pace.
• Flexibility (4/10): Toes to bar requires good shoulder and hip mobility, while double unders need ankle flexibility for efficient jumping.
• Strength (2/10): Primarily bodyweight movements with minimal strength demand beyond relative strength endurance for push-ups and toes to bar.

Movements

• Push-Up
• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout is very similar to Annie (50-40-30-20-10 double-under + sit-up), which serves as my primary anchor. Annie has L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. The key differences: this workout has 5 equal rounds vs Annie's descending ladder, uses push-ups instead of sit-ups, and adds toes-to-bar. Movement breakdown per round: 30 double-unders (15 sec fresh), 20 push-ups (25 sec), 10 toes-to-bar (20 sec) = 60 sec base time per round. With transitions (3 sec between movements) = 66 sec per round fresh. Applying fatigue multipliers: Round 1: 66 sec, Round 2: 73 sec (1.1x), Round 3: 86 sec (1.3x), Round 4: 92 sec (1.4x), Round 5: 99 sec (1.5x). Total elite time: ~416 sec. Push-ups are slightly easier than sit-ups in a fatigued state, and the equal round structure is more predictable than Annie's descending pattern, so I'm targeting slightly faster than Annie's range. Toes-to-bar adds significant grip fatigue that compounds with double-unders. Final targets: L10: 300-360 sec, L5: 480-540 sec, L1: 840-960 sec.

Modality Profile

All three movements (Double-Under, Push-Up, Toes-to-Bar) are bodyweight gymnastics movements requiring coordination, strength, and skill without external load.