Workout Description
5RFT:35 DU’s200 Meter Run
Why This Workout Is Easy
This is a light, short-duration cardio workout. Five rounds of 35 double-unders and a 200m run totals roughly 175 DUs and 1000m of running — modest volume across both movements. The two elements don't interfere with each other muscularly, and the run actually allows brief coordination recovery before the next DU set. For an average CrossFitter with consistent double-unders, expect 8–12 minutes of manageable aerobic effort with no significant limiting factors.
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): Both movements heavily reward speed. Fast rope cycling minimizes breaks in DUs, while 200m runs are short enough to sustain near-sprint effort. Transition efficiency and cycling pace are critical for time.
- Endurance (7/10): Five rounds of 200m runs with double unders creates sustained cardiovascular demand. Though each individual segment is short, cumulative aerobic stress over all rounds is significant and challenges aerobic capacity.
- Stamina (6/10): 175 total double unders tax calf and forearm muscular endurance while 1000m of running accumulates leg fatigue. Moderate sustained muscular output required to maintain pace and unbroken sets.
- Power (4/10): Double unders require rhythmic leg power and quick wrist turnover. The 200m efforts can be run as near-sprints, adding an explosive quality to each round's running segment.
- Strength (1/10): No loaded movements present. Both double unders and running are pure bodyweight and cardiovascular in nature, requiring minimal maximal force production throughout the workout.
- Flexibility (1/10): Double unders and running demand only basic range of motion. Ankle and hip mobility are mildly engaged during jumping, but no extreme positions or mobility challenges are required.
Movements
- Run
- Double-Under
Modality Profile
Two movements across two modalities: Double-Unders (G - bodyweight jump rope coordination skill) and Run (M - cyclical cardio). With one movement each, the split is 50/50.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Five rounds of 200m runs with double unders creates sustained cardiovascular demand. Though each individual segment is short, cumulative aerobic stress over all rounds is significant and challenges aerobic capacity. |
| Stamina | 6/10 | 175 total double unders tax calf and forearm muscular endurance while 1000m of running accumulates leg fatigue. Moderate sustained muscular output required to maintain pace and unbroken sets. |
| Strength | 1/10 | No loaded movements present. Both double unders and running are pure bodyweight and cardiovascular in nature, requiring minimal maximal force production throughout the workout. |
| Flexibility | 1/10 | Double unders and running demand only basic range of motion. Ankle and hip mobility are mildly engaged during jumping, but no extreme positions or mobility challenges are required. |
| Power | 4/10 | Double unders require rhythmic leg power and quick wrist turnover. The 200m efforts can be run as near-sprints, adding an explosive quality to each round's running segment. |
| Speed | 8/10 | Both movements heavily reward speed. Fast rope cycling minimizes breaks in DUs, while 200m runs are short enough to sustain near-sprint effort. Transition efficiency and cycling pace are critical for time. |
5RFT:35 DU’s200 Meter Run
Difficulty:
Easy
Modality:
G
M
Your Scores: