Workout Description

Why This Workout Is Medium

This workout combines two fundamental movements with moderate volume (120 total toes to bar, 150 double unders). While both movements require coordination, they don't significantly interfere with each other - toes to bar taxes grip/core while double unders are cardio/coordination focused. The ascending rep scheme allows brief recovery between rounds. Most average CrossFitters can complete this in 8-12 minutes with manageable fatigue accumulation throughout.

Benchmark Times for T2B and DU

• 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 toes to bar (100 total reps) and double unders (150 total) creates severe grip and core stamina demands.
• Endurance (7/10): The ascending ladder format with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): Toes to bar requires significant shoulder mobility and hip flexion range of motion for proper execution.
• Speed (6/10): Fast transitions between movements and maintaining high cycling rates on both exercises are crucial for good times.
• Power (4/10): Double unders demand some explosive hip extension and coordination, while toes to bar requires dynamic kipping power.
• Strength (3/10): Primarily bodyweight movements with some core strength demands from toes to bar, but not maximal strength focused.

Movements

• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout is very similar to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), but replaces sit-ups with toes-to-bar and uses a different rep scheme. Annie serves as our primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Total volume is 90 toes-to-bar + 150 double-unders. Toes-to-bar are significantly more challenging than sit-ups, requiring more grip strength and coordination. Fresh toes-to-bar: 1.5-2.5 sec per rep. Double-unders in rhythm: 0.5 sec per rep. Round-by-round analysis: Round 1 (10 TTB + 10 DU): TTB 15-25 sec, DU 5-8 sec, transition 3-5 sec = 23-38 sec. Round 2 (12 TTB + 20 DU): TTB 20-30 sec (slight fatigue), DU 10-12 sec, transition 3-5 sec = 33-47 sec. Round 3 (14 TTB + 30 DU): TTB 25-35 sec (more fatigue, possible breaking), DU 15-18 sec, transition 3-5 sec = 43-58 sec. Round 4 (16 TTB + 40 DU): TTB 30-45 sec (significant breaking), DU 20-25 sec, transition 3-5 sec = 53-75 sec. Round 5 (18 TTB + 50 DU): TTB 35-55 sec (frequent breaking), DU 25-30 sec, transition 3-5 sec = 63-90 sec. Round 6 (20 TTB): TTB 40-60 sec (very broken up). Total estimated times: Elite (L10): 215-305 sec, Advanced (L5): 430-540 sec, Novice (L1): 780-960 sec. Since toes-to-bar are significantly harder than sit-ups and require more grip endurance, I'm adjusting slightly slower than Annie's anchor times. The rep scheme also creates more fatigue accumulation. Final benchmarks: L10: 300 sec, L5: 540 sec, L1: 960 sec, with smooth interpolation between levels.

Modality Profile

Both Toes-to-Bar and Double-Under are gymnastics movements - bodyweight coordination skills requiring no external load