Workout Description

Why This Workout Is Medium

This workout combines moderate skill (double unders) with light-moderate loading on a simple movement pattern. The 11-minute AMRAP allows for natural pacing and brief rests between rounds. While double unders can be limiting for some, the low volume (30 reps) and light kettlebell weight make this manageable for average CrossFitters. The movements don't significantly interfere with each other, creating sustainable work capacity demands.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders and repetitive kettlebell movements will heavily tax muscular endurance, especially in shoulders, calves, and posterior chain.
• Endurance (7/10): An 11-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between movements.
• Speed (7/10): Fast rope cycling and quick kettlebell transitions are crucial for maximizing rounds in the 11-minute time domain.
• Power (6/10): Double unders demand explosive calf and coordination power, while sumo jumping deadlifts require hip extension power on each rep.
• Strength (4/10): Moderate kettlebell load requires decent strength but emphasizes strength endurance over maximal force production.
• Flexibility (3/10): Sumo stance requires hip mobility, double unders need ankle flexibility, but overall mobility demands are moderate.

Movements

• Double-Under
• Kettlebell Sumo Deadlift

Benchmark Notes

This 11-minute AMRAP combines double unders and kettlebell sumo jumping deadlifts. I'll analyze each movement and apply fatigue patterns. Movement Analysis: - 30 Double Unders: In fresh state, takes ~15 seconds for elite athletes, 20-25 seconds for intermediate, 30-40 seconds for beginners. Double unders are rhythm-dependent and break easily under fatigue. - 10 KB Sumo Jumping Deadlift (70/53): This is a compound movement combining a sumo deadlift with a jump. Each rep takes approximately 2-3 seconds fresh, but the jumping component adds significant metabolic demand. Round Time Estimates: Round 1 (fresh): DU 15-40 sec + KB 20-30 sec + transition 3-5 sec = 38-75 sec Rounds 2-3: Apply 1.1-1.2x fatigue = 42-90 sec per round Rounds 4-5: Apply 1.2-1.3x fatigue = 46-98 sec per round Rounds 6-7: Apply 1.3-1.5x fatigue = 49-113 sec per round Rounds 8+: Apply 1.5-2.0x fatigue = 57-150 sec per round Fatigue Considerations: - Double unders become increasingly difficult to maintain rhythm as grip and coordination deteriorate - The jumping component of the KB movement creates significant leg fatigue that compounds with the double unders - Grip fatigue from KB will affect double under performance Using Cindy (20-min AMRAP) as the closest anchor for comparison, where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds. However, this workout is shorter (11 minutes vs 20) and more metabolically demanding due to the jumping components. Adjusting for the 11-minute time domain and higher intensity: - L10 (Elite): 9+ rounds - can maintain rhythm and power output - L5 (Average): 6-7 rounds - experiences significant fatigue in later rounds - L1 (Beginner): 3-4 rounds - struggles with double under coordination and jumping fatigue Final targets: L10: 9.1+ rounds, L5: 6.3 rounds, L1: 3.5 rounds

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), and Kettlebell Sumo Deadlift is a weightlifting movement (external load). Two modalities present, so 50/50 split between Gymnastics and Weightlifting.