Workout Description

Why This Workout Is Medium

The 100 double-unders create initial fatigue but are manageable for average CrossFitters. The AMRAP portion uses basic movements with moderate volume - toes through rings require some skill but aren't overly demanding, and bike calories provide active recovery between rounds. The 14-minute cap prevents excessive volume accumulation. While there's continuous work after the double-unders, the movement combination allows for sustainable pacing without major limiting factors converging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 100 double unders will tax calf and shoulder stamina, while repeated toes through rings and bike calories demand sustained muscular endurance.
• Endurance (7/10): 14-minute time cap with continuous double unders followed by sustained AMRAP creates significant cardiovascular demand and aerobic capacity challenge.
• Speed (7/10): Fast double under cycling is crucial, and quick transitions between movements in the AMRAP maximize rounds completed.
• Flexibility (6/10): Toes through rings demand significant shoulder mobility and hip flexion range of motion for proper execution and efficiency.
• Power (4/10): Double unders require explosive calf contractions and coordination, while toes through rings need some explosive hip flexion power.
• Strength (3/10): Toes through rings require moderate core and grip strength, while bike and double unders are primarily bodyweight coordination movements.

Movements

• Air Bike
• Double-Under
• Toes-to-Rings

Benchmark Notes

This workout has two distinct phases: 100 double-unders for time, then AMRAP of 6 toes-through-rings + 12/10 cal bike in remaining time. Since it's scored as 'Rounds + Reps', I'm focusing on the AMRAP portion performance. Phase 1 - 100 Double-Unders: Elite athletes complete this in 60-90 seconds, intermediates in 120-180 seconds, and beginners in 240-360 seconds. This leaves varying amounts of time for the AMRAP. Phase 2 - AMRAP Analysis: Each round consists of 6 toes-through-rings (1.5-2.5 sec each = 9-15 sec) + 12/10 cal bike (18-35 sec) + transitions (5-10 sec) = 32-60 sec per round depending on skill level. Time remaining for AMRAP: Elite (12-13 min), Intermediate (11-12 min), Beginner (9-10 min). Round capacity: Elite athletes can maintain 75-85 sec/round with fatigue, completing 8.5-10.5 rounds. Intermediate athletes average 90-110 sec/round, completing 6-8 rounds. Beginners take 120-150 sec/round, completing 4-6 rounds. This workout is similar to classic AMRAP formats but with a skill-based buy-in. I referenced Cindy (AMRAP 20) as an anchor, where L10 achieves 25-30 rounds, L5 achieves 15-18 rounds, and L1 achieves 6-8 rounds. However, this workout has a shorter time domain (12-14 min vs 20 min) and more technical movements, so I scaled down proportionally. Final targets: L10: 9.9 rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

Double-Under and Toes-to-Rings are gymnastics movements (bodyweight coordination and strength), while Bike is monostructural cardio. With 2 gymnastics and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.