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 volume in any single set. Most average CrossFitters can complete as prescribed with strategic pacing, though grip and core fatigue will accumulate progressively through the 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, core work, and coordination challenges muscular endurance across multiple muscle groups simultaneously.
• 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 coordination demands requires 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 mechanics.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands; more about strength endurance than maximal force production.

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, scaling to 20+ sec in later rounds), 20 push-ups (20-25 sec fresh, scaling to 35+ sec later), 10 toes-to-bar (15-20 sec fresh, scaling to 25+ sec later). Round 1: ~50-60 sec, Round 2: ~55-65 sec, Round 3: ~60-75 sec, Round 4: ~70-85 sec, Round 5: ~80-100 sec. Total elite time: 315-385 sec. Adding transitions (3-5 sec between movements, 5-10 sec between rounds): ~340-420 sec total. The toes-to-bar addition and equal round structure (vs descending) makes this slightly harder than Annie, so I'm positioning elite times at 300-360 sec (matching Annie's upper range), intermediate at 540 sec, and beginner at 960 sec. Final targets - L10: 300 sec, L5: 540 sec, L1: 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.