Workout Description

Why This Workout Is Medium

This workout combines moderate volume with fundamental movements that most CrossFitters can perform. The 50 double-unders will elevate heart rate but allow brief recovery during transitions, while 20 wall balls create leg fatigue without being overwhelming. Five rounds provides meaningful work without excessive volume. The movements don't significantly interfere with each other, and the rep scheme allows for natural breaking. Most athletes can complete as prescribed in 12-15 minutes with manageable fatigue accumulation.

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 double unders (250 total) and wall balls (100 total) will test muscular endurance in calves, shoulders, and legs.
• Endurance (7/10): Five rounds of continuous double unders and wall balls creates significant cardiovascular demand with minimal rest between movements.
• Speed (7/10): Fast rope turnover for double unders and quick cycling between movements across five rounds demands high movement speed.
• Power (6/10): Double unders are explosive calf contractions and wall balls require power from legs to propel ball overhead.
• Flexibility (4/10): Double unders demand ankle mobility and coordination while wall balls require overhead reach and squat depth.
• Strength (3/10): Wall balls require moderate strength but primarily test strength endurance rather than maximal force production.

Movements

• Double-Under
• Wall Ball

Benchmark Notes

This workout consists of 5 rounds of 50 double-unders and 20 wall balls (20/14 lb). I'll analyze this using Annie (50-40-30-20-10 double-under + sit-up) as the primary anchor, with Karen (150 wall balls) as a secondary reference. Annie totals 150 double-unders vs this workout's 250, and Annie has 150 sit-ups vs this workout's 100 wall balls. Movement breakdown per round: - 50 Double-Unders: 25-30 sec fresh (0.5 sec/rep) - 20 Wall Balls (20/14): 40-50 sec fresh (2-2.5 sec/rep) - Transitions: 3-5 sec between movements Round-by-round analysis with fatigue: Round 1: DU 25s + WB 40s + transition 3s = 68s Round 2: DU 27s + WB 43s + transition 4s = 74s (1.1x fatigue) Round 3: DU 30s + WB 48s + transition 5s = 83s (1.2x fatigue) Round 4: DU 33s + WB 53s + transition 5s = 91s (1.3x fatigue) Round 5: DU 38s + WB 60s + transition 5s = 103s (1.5x fatigue) Total for L5 athlete: 419s ≈ 420s Cross-checking with anchors: - Annie L5: 480-600s for 150 DU + 150 sit-ups - This workout: 250 DU + 100 wall balls - Wall balls are significantly more demanding than sit-ups, but fewer total reps - Karen L5: 600-720s for 150 wall balls vs our 100 wall balls The combination of higher DU volume (250 vs Annie's 150) but fewer/easier secondary movement (100 wall balls vs 150 sit-ups) balances to a similar difficulty as Annie. However, wall balls are more metabolically demanding than sit-ups, so I'm positioning this slightly faster than Annie's range. Final targets - L10: 300s, L5: 540s, L1: 960s

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), Wall Ball is a weightlifting movement (external load with medicine ball). Two modalities present: 50% Gymnastics, 50% Weightlifting.